Skip to content

How To Do HIIT Workout On A Treadmill? Find Out Here

The popularity of high-intensity interval training (HIIT) is growing rapidly, as people are attracted to the idea of spending less time in the gym, and seeing results faster. But for many, the idea of HIIT can be a bit confusing. So here’s a breakdown of the most popular HIIT workouts, what they do, and how to do them.

HIIT Workout. HIIT stands for High-Intensity Interval Training, which is a type of workout that alternates between high intensity and low intensity. HIIT workouts are usually short and can be done by anyone. HIIT workouts are good for cardiovascular endurance, weight loss, and muscle building.

Maintain the high-intensity pace for as long as you can.  You should find it very hard to speak during a high-intensity session. If you have a heart rate monitor you can try to maintain a high-intensity zone. A high-intensity workout should be above 85% of your maximum heart rate. A low-intensity session should be at your anaerobic threshold. 

Specific HIIT workouts you can do on the Treadmill

The great thing about HIIT is that you can tailor it to your own personal fitness level, so even if you don’t have access to a variety of equipment or your gym doesn’t have these specific pieces of equipment, no matter; you can still get a killer workout on the treadmill.

Find Your 1-Minute Maximum Treadmill Setting

When you’re just getting used to running on the treadmill there’s an easy way to find out your maximum running speed. All you need to do is push the “speed up” button until the treadmill reaches 10 miles per hour.

The key is to keep running until you can’t keep up anymore and then look at the speedometer to see what your maximum speed was. (If you’re not sure if you’ve reached your maximum, try pushing the speed up button again.) Once you know your maximum speed, you can use it to help set up a challenging but realistic jogging routine to help you continue to improve your speed.

Benefits of HIIT on the Treadmill

It is considered one of the most efficient and productive methods of cardio training. HIIT workouts are of short duration (usually 20 minutes or less) and involve very high-intensity aerobic intervals alternated with short periods of rest.

During HIIT sessions, your heart rate will reach a high level and then return to normal rapidly. Your body will be forced to work at an elevated level, but will be given periods of rest and recovery in between.

8-Interval Sprints

When you start looking into high-intensity interval training (HIIT), you’ll find that it’s actually a blanket term for several types of workouts that all have in common a series of short, intense exertions followed by rest periods.

The 8 Interval Sprints Best HIIT Treadmill Workout. In this workout, you’ll move at a fast pace from one exercise to the next without a break, allowing you to burn the maximum amount of fat in the minimum amount of time.

As you may suspect, “8-Interval Sprints” is a high-intensity interval training (HIIT) workout that is composed of 8 intervals where you sprint for 1 minute, followed by a rest period of 1 minute. The intervals are designed to get your heart rate up and make you sweat. This HIIT workout is for when you have a treadmill at your disposal, as it will be essential for you to run at a fast pace for the best results.

30 Second Switches

30 seconds, that’s all you will need to get a full-body workout during this quick and effective high-intensity interval training (HIIT) treadmill workout.

We have combined 6 intervals into the HIIT treadmill workout to give you a quick, yet effective 30-second workout.

All you need is a treadmill, a stopwatch, and a small space to move around.

To perform the 30-second switch interval training, you need to set the treadmill at a speed of about two miles per hour, and the incline at around 10 percent. The best way to do this is to start with a very low speed and increase the speed by one or two mph every 30 seconds.

The treadmill incline should be increased by one point every 30 seconds too. Make sure to start at a level that is comfortable for you and then increase the incline accordingly as the speed increases.

Strength Sprint Combo

This workout has the right elements to put together a quick, high-intensity workout: a treadmill, a light set of hand weights, and an interval timer or stopwatch. The goal is to take a 5-10 minute HIIT treadmill workout and combine it with a weight lifting routine for a 30-minute total body workout

Hill Sprints

Sprinting is one of the best fat burners. But with the advent of treadmills and other machines, you dont really need to run outside anymore. The treadmill is the perfect alternative for a hill sprint workout. Hill sprint workout is one of the best ways to burn fat and lose weight.

It also improves your stamina and endurance and helps you get that 6 pack abs.

This workout helps to burn fat, tone and strengthen muscles through the use of speed and incline. The treadmill hill sprint may be the best HIIT workout for women to lose weight and get in shape. (A study conducted by the University of Western Ontario found that, when compared to flat treadmill running, short, fast sprints on a treadmill were more effective at burning calories and fat.)

Compensated Sprints

Compensated sprints are one of the best ways to improve your sprinting ability, and in the process, get you in the best shape of your life and make you feel like a champ. Compensated sprints are done by doing a series of 30-yard sprints and jogging back between each one.

Compensated sprints are a great way to improve your endurance and strength which is vital to becoming a better athlete.

Compensated Sprints hiit workout on a treadmill can be done on almost any level surface, however, it is recommended you use a treadmill so you can control the speed and ensure you are running at the correct pace.

This workout is designed to be a completely bodyweight-based workout, however, if you would like to use resistance bands, simply place it around your ankles or knees when running and pull.

Last Words

The idea behind this type of fitness is to push your body to its limit and then give it a short recovery time. While this workout style is meant to improve your cardiovascular health and help with weight loss, it’s also a lot of fun! This is because you get to choose your type of exercise and the equipment you’ll use. Some of the most popular options include using hand weights, medicine balls, the jump rope, or the treadmill.

Randy Lucas

Randy Lucas

Randy here - Fitness enthusiast and avid runner - besides running I also love playing with my two German Shepherds Peter and Bruce - oh and I love cooking. I am the Webmaster over at where I ramble about all things fitness in an effort to make the world a healthier place.