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4 Week Treadmill Workout Plan

12th Apr 19

When it comes down to your cardio training, treadmills may not always be at the forefront of a workout. Usually, they’re considered the cardio standard. You get on; you run, you get off. It’s just how it is, but it doesn’t have to be. Your treadmill can actually be used for a whole workout if you use it in the right way. And if you do manage to nail it, you can reach your fitness goals in the most effective way possible. There are different training styles that you can employ to keep things fresh and really make the most of it.

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Workout Styles

women training on treadmills in gym

This workout plan means that over a 4-week duration, you can mix three different styles of exercise to make sure that you can get the results that you need. Here’s a quick breakdown of why they’re in the plan and why they are so effective in helping you hit your goals.


HIIT workouts are just the pinnacle of fitness. There is very little debate about how efficient and effective they are at what they do. They burn a considerable number of calories in a short amount of time, and they can help you build up to almost any fitness goal, no matter how you’re using them. They build muscle, stamina, speed and power, and they do it amazingly well.


LISS training is an excellent type of cardio too. It’s not one to forget about and don’t get us wrong, it shouldn’t be at the top of your list for cardio workouts most of the time, but it’s incredibly useful to have under your belt. LISS training actually burns the most fat per calorie of any cardio exercise for most people, and this means that even if you’re bodybuilding, it’s a great way to reduce your body fat percentage. If weight loss is your goal, you’re still burning a lot of calories, most of which is fat, over a long period.


womens legs on a treadmill

Incline workouts are another unique and important way to use treadmills. And to get the most out of it, you can implement the training techniques outlined above into this. If you can find some middle ground and use an incline alongside regular running, you’ll see a different range of results. One of the biggest advantages of the incline is that you can work at a lower intensity and still burn a large number of calories. You can also really build up the power of your legs as you’re pushing up the hill rather than just moving on a flat surface.

The Treadmill Workout Plan

So now that we know why we’re using these workouts and why they are so vital to your treadmill training, it’s time to build the plan. As we said, the program is for four weeks, after which you’ll need to do a little work to change it up. After a while, these exercises might become too easy for your level, but you’re going to be pushing yourself regardless with intensity training.

It’s best to train three times per week so that you aren’t putting your body under too much stress and protect your joints and muscles, especially your knees. Running on a treadmill means that the shock absorbers will take much of the stress away from them, but it’s still something that you need to keep in mind.

Week / Day



Week 1

MondayHIIT20 Minute Sprint:
1 Minute Sprint/1 Minute Resting Rate
WednesdayLISS30 Minutes at a Constant Rate
FridayHIIT30 Minute Sprint:
1 Minute Sprint/1 Minute Resting Rate

Week 2

TuesdayHIIT20 Minute Sprint:
1 Minute Sprint/1 Minute Resting Rate
ThursdayLISS35 Minutes at a Constant Rate
SaturdayIncline10 Minutes at 4% Incline
7 Minutes at 6% Incline
3 Minutes at 8% Incline

Week 3

MondayHIIT20 Minute Sprint:
1 Minute Sprint/1 Minute Resting Rate
WednesdayIncline30 Minutes at 6% Incline
SundayLISS40 Minutes at a Constant Rate

Week 4

TuesdayHIIT20 Minute Sprint:
45 Second Sprint/45 Second Resting Rate
ThursdayIncline15 Minutes at 4% Incline
10 Minutes at 6% Incline
5 Minutes at 8% Incline
SaturdayLISS45 Minutes at a Constant Rate

Download the plan here:

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.