3 Treadmill HIIT workouts to try

If there’s one place you’re going to be able to get your heart rate up – it’s on the treadmill. Some love it, some hate it, but if one thing is certain, a treadmill is a great fitness equipment to get the blood pumping and burn calories. 

Treadmill workout in the gym

HIIT workouts are ideal for those who want to power through a workout, get sweaty and get on with their day. But how do you utilise a treadmill for a HIIT workout? At Fitkit, we have created a series of treadmill HIIT workouts depending on your fitness level. Keep reading to find out the workouts you can incorporate into your fitness routine to help tone up your legs and scorch through those calories. 


  1. What are treadmill HIIT workouts?
  2. Benefits of HIIT treadmill workouts
  3. How to warm up before a HIIT treadmill workout 
  4. Treadmill HIIT workout for beginners 
  5. Treadmill HIIT workout for intermediate gym users 
  6. Treadmill HIIT workout for advanced gym users 

What are treadmill HIIT workouts?

HIIT workouts on the treadmill are designed to increase your cardiovascular fitness and improve your pace. They are simple to follow and fully scalable to your fitness level. The main format of HIIT workouts includes frequent changes in pace; for example – walking to sprinting, back to walking again. Treadmill HIIT workouts are sometimes referred to as treadmill interval training since they follow the same structure of mixed high and low intensity. 

Treadmill HIIT workout

A typical treadmill HIIT workout will last anywhere from 10 to 30 minutes; due to the intense nature of the workout, anything longer would not only be cruel, but performance would drop, potentially leading to injury. 

Benefits of HIIT treadmill workouts

There are several benefits to including HIIT treadmill workouts in your plan, which include: 

  • You can burn a lot of calories in a short amount of time
  • HIIT training on a treadmill can help you to lose fat
  • You continue to burn calories once you are finished because your metabolic rate stays higher post-HIIT treadmill workout 
  • Gain muscle mass in the legs from muscle activation during exercise
  • HIIT workouts can help reduce your heart rate and blood pressure
  • They don’t take up too much time
  • You only need one piece of equipment

How to warm up before a HIIT treadmill workout

Before stepping on the treadmill, you must warm up. Failure to warm up before exercising can result in injury, so ensuring you feel agile and ready to work is important. Most of the workouts outlined below feature some sort of warm-up period; this can be in the form of a slow walk or a brisk walk and build towards a slow jog. Before stepping onto the treadmill, getting in tune with your body and doing some very light movements, such as a squat, toe touch or calf stretch, can be beneficial. Don’t fully stretch; you will want to save this for after the workout. Still, some light stretches beforehand will let you know if any part of your body feels slightly out of tune. 

Treadmills in the gym

HIIT Treadmill workout plan

Below is a range of treadmill HIIT workouts designed to cater to specific fitness level needs, from beginners to advanced-level gym users. With each workout outlined below, find a speed that works well for you. You want to be able to push yourself and run fast where appropriate but not so fast that you injure yourself or, worse, fall off the treadmill. 

Treadmill HIIT workout for beginners

If you want to start incorporating HIIT workouts on the treadmill into your workouts, this is the place to be!  The treadmill can feel like a scary piece of equipment, but it doesn’t have to be. Browse through the 5 Treadmill Workouts For Beginners guide if you still don’t feel comfortable with the equipment. This guide includes everything you need to try and will help you to feel comfortable with your stance on the treadmill before you start to include more complex variations into your regime. 

The workout

  • Walk on the treadmill for 3 minutes to warm up.
  • Jog for 1 minute – this should feel comfortable and be at a speed where you can still talk. 
  • Walk again for 2 minutes. 
  • Jog or sprint for 1 minute. If you can sprint here, now is your chance. 
  • Walk for 2 minutes.
  • Jog or sprint for 1 minute. 
  • Walk for 2 minutes.
  • Jog or sprint for 1 minute 
  • Walk for 2 minutes to cool down. 

HIIT workout duration: 15 minutes 

This HIIT treadmill workout for beginners gives you enough time to master your running technique and to get comfortable with the change of pace. Once you start to feel like you get to a level where you can run faster, then change the jog to a sprint. 

People working out on treadmill

Intermediate treadmill HIIT workout

If you already have a steady fitness level and want a treadmill HIIT workout that isn’t too difficult but still gets you panting, keep reading. At Fitkit, our intermediate treadmill HIIT workout is targeted to keep you on the right track and help you feel the burn. 

The workout

  • Walk for 3 minutes steadily to warm up.
  • Jog for 1 minute 
  • Walk for 1 minute 
  • Sprint for 1 minute 
  • Walk for 1 minute 
  • Jog for 1 minute
  • Walk for 1 minute 
  • Sprint for 1 minute 
  • Walk for 1 minute 
  • Sprint for 1 minute
  • Walk on a high incline for 3 minutes

HIIT workout duration: 15 minutes

With the intermediate HIIT treadmill workout, you will find that you are sprinting more frequently. During the sprinting segments of the workout, ensure you are running moderately fast in line with your capability, as this is where you will feel the burn. After each sprint, you will have enough recovery time by walking or jogging. Jogging segments should be kept comfortable, aiding recovery from sprinting. The finishing segment of walking on a steep incline should help target your calves, glutes and hamstrings whilst cooling down and bringing your heart rate back to normal. 

Advanced treadmill HIIT workout

This isn’t for the faint-hearted! Our advanced treadmill HIIT workout will get you out of breath and the blood pumping. For this one, we’re going uphill! 

The workout 

  • Walk for 3 minutes to warm up. 
  • Sprint for 1 minute. 
  • Walk for 1 minute. 
  • Sprint for 1 minute.
  • Walk for 1 minute on a steady incline.
  • Sprint for 1 minute on the incline.
  • Walk for 1 minute on the incline.
  • Sprint for 1 minute on the incline.
  • Walk for 1 minute, but increase the incline.
  • Sprint for 1 minute on the same incline.
  • Return to incline to 0 and walk for 1 minute.
  • Sprint for 1 minute.
  • Walk for 1 minute.
  • Sprint for 1 minute.
  • Cooldown with a 3-minute walk. 

HIIT workout duration: 19 minutes

Increasing the incline of any treadmill workout will undoubtedly make it harder, and finding the right incline that works best for you will come with time. Test a few incline levels before you sprint, as it will take time to adjust your technique and speed appropriately. 

Home workout on treadmill

Treadmills and functional fitness equipment at Fitkit

At Fitkit, we have a range of treadmills and functional fitness equipment to add to your home gym that you can use for recovery, such as foam rollers and exercise mats. Alternatively, you will find a range of equipment designed to help tone other areas of your body. Within these, you will find equipment from various well-trusted names in the fitness industry at a price that suits you. Once you have mastered the HIIT workout on the treadmill, make sure to try our Fit in 30 challenge. This incorporates a free 30-day fitness plan that targets the whole body in workouts under 30 minutes. 


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