How to Get an HIIT Workout on a Treadmill

Ah, the old standby – the treadmill. Used for decades to get a good jog in, a brisk walk or to just hang laundry on as you got bored with it. However, you can get a decent HIIT workout on a treadmill that will test your limits. All the while strengthening your heart and burning calories for hours.

High-intensity interval training (HIIT) workouts consist of performing a strenuous exercise or set of exercises for a set amount of time, then resting or decreasing the effort for a set amount, then repeating. HIIT workouts are great because they allow you to burn hundreds of calories in a short period of time. And, they keep burning calories long after you finish.

HIIT Workout on a Treadmill

You may not think it is feasible to get a HIIT workout on a treadmill. However, if you need a quick workout and a treadmill is readily available, consider one of these two options.

Workout One

1. Warm up on the treadmill for 5 – 10 minutes, steadily increasing the speed to 3.5 – 4.5 miles per hour.
2. Once you are fully warmed up, increase the treadmill speed to 8.0 – 10.0 mph (or whatever you are comfortable sprinting).
3. Sprint for 45 – 60 seconds, then lower the speed back down to 3.5 mph
4. Walk at this pace for 45 – 60 seconds
5. Increase the treadmill speed back up to 8.0 – 10.0 mph.
6. Sprint for 45 – 60 seconds, then lower the speed back down to 3.5 mph
7. Walk at this pace for 45 – 60 seconds
8. Repeat this for a minimum of 20 minutes

Workout Two

NOTE: Please use this workout option with caution. If you are not in good shape already, you could take a nasty fall. Always use the hand bars on the treadmill when jumping on or off it. And, of course, always have the safety key tethered to you.

1. Warm up on the treadmill for 5 – 10 minutes, steadily increasing the speed to 3.5 – 4.5 miles per hour.
2. Once you are fully warmed up, increase the treadmill speed to 8.0 – 10.0 mph (or whatever you are comfortable sprinting).
3. At this point, instead of lowering the speed down to 3 mph (which truthfully, is a pain in the butt), using the hand bars, lift yourself up and jump to the sides of the treadmill, straddling the treadmill with both feet.
4. Rest in this position for 45 – 60 seconds.
5. Next, CAREFULLY jump back on to the treadmill at a full sprint.
6. Sprint for 45 – 60 seconds, then jump back off.

There you have it. A quick, calorie-burning HIIT workout on a treadmill without leaving your home. Give it a try. Just remember to always use the treadmill safety key when performing either of these workouts. I would hate for someone to get hurt.