Beginners > 20 Minute HIIT Treadmill Workout
You're in Beginners

20 Minute HIIT Treadmill Workout

13th Aug 19

HIIT workouts are one of the most efficient forms of exercise there are. Teaming that up to make a HIIT treadmill workout is even better. It means that you’re getting a hard-hitting full-body burning workout that will shift some serious calories in a short amount of time. For a lot of goals, that’s exactly what we need.

Before we jump straight into the workout head first, it’s always a good idea to take a step back and consider why these kinds of workouts are so effective. That’s both separately (i.e. treadmill vs HIIT) and even more so when we put them together. They’re both incredible.

Want to move fast? Jump to the right section below.


Man doing a treadmill HIIT workout

There are more benefits to running than you probably know about, but we won’t go into more depth than we need to (A lot of them are here if you want to know more).

As an exercise, running is an awesome way to get your whole body moving in a way that couldn’t be much more natural. Of course, it’s predominantly a leg-based exercise since that’s where the power comes from. Still, it involves a little bit of everything and is a great example of cardio exercise.

It’s centred around plyometric exercise, which is what causes the explosive pushing of each leg back to drive you forward. From its most basic point of view, that’s what running is. As a result, this explosive movement means that you’re getting a good muscle contraction from almost all of the muscles in your legs at some point or another, and that’s even great for toning too! It’s all a part of the HIIT treadmill workout. Whoever said running couldn’t build some leg muscle?

Treadmill Benefits

So on top of all of the benefits running offers, how you run can also be a game-changer. Who’d have guessed it? A treadmill, in particular, is a great way to explain it.

Using a treadmill means that you’re running from your own home, which is a good point to keep you motivated. Without trying to sell the treadmill to you, though, let’s get into the nitty-gritty.

Running on a treadmill means that you can use the shock absorbers that are built into the treadmill to make sure you’re keeping yourself safe. Running outdoors, especially with a bad technique, can often lead to knee injuries in the long term. (We’ll talk through that more here)

On top of that, you can also change the pace during your HIIT treadmill workout and the incline that the treadmill is on. Even incline walking can be a game-changer if you use it right. That’s ideal for doing your workouts as hard or as easy as they need to be to cater for the workout you want. As you get fitter and fitter from workouts like this one, your workout can get harder and harder without you having to do anything extra, and that’s exactly what you need in the long term.

HIIT Benefits

Woman running on a treadmill

Moving on, the beauty of this HIIT treadmill workout or just HIIT workouts, is something to behold. They are awesome if you know how to use them well, especially with cardio machines.

First and foremost, without a doubt, one of the biggest benefits of HIIT is that you can burn a huge number of calories in a short amount of time. That’s what it was created for in the long run. The more you do, the more calories you burn. So much so, in fact, that it can actually burn more calories than more standardised cardio like jogging in just about half the time! Incredible!

Even on top of that, because of the nature of the workout, it’s great for toning too. Cardio and running, in particular, is, of course, great for toning, too, since the definition of toning involves losing some body fat, but HIIT takes the cake. You burn more calories, AND you are building muscle from the intensity of the workout too! Win-win!

The Workout

The HIIT treadmill workout is hard by any means. For anyone. It’s going to cater for whatever you’re capable of, and it needs you to give it your all throughout. Of course, you rest more than you work to make up for it, but it’s still hardcore.

You need to be working at around 70-80% of your maximum effort when you do it.

3:00 Minute Warm-Up 
30 Seconds 45 Seconds x4
30 Seconds60 Secondsx1
45 Seconds60 Secondsx2
60 Seconds60 Secondsx1
30 Seconds60 Secondsx1
3:30 Minute Cool Down 

Download the plan here:

Good luck!

This is just a taste of what a treadmill can offer. If you need more guidance from a longer workout plan, check out this four-week treadmill workout plan with HIIT in it too!

For more info about interval running, check out this NHS guide too!

Recommended Products

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.