HIIT Treadmill Workouts For Weight Loss

Written by
8fit Team @ 8fit
Chuttersnap treadmill unsplash
Written by
8fit Team @ 8fit
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Do you find yourself getting bored in the middle of a run on the treadmill? If so, you might be plateauing and at risk of losing your motivation to exercise.

To keep things interesting, we recommend trying a HIIT treadmill workout. These workouts combine the good ole treadmill with some super-efficient training intervals.

No more steady running for hours on end! HIIT treadmill workouts are designed to keep you challenged throughout, with exercises that will make your legs burn and get your heart pumping.

What does a HIIT treadmill workout look like?

If you've ever set foot in a gym, you're probably already familiar with the dreaded treadmill. The treadmill is one of the most common pieces of gym equipment. Usually, you would just hop on it and run, run, and run until you drop. Even if you choose to listen to your favorite music or podcast while doing so, running on a treadmill gets very boring, very fast. Ready to spice things up? Let us introduce to you our HIIT treadmill workout.

HIIT itself can be defined as short, intense periods of exercise at maximum ability, followed by short periods of rest. The idea behind HIIT treadmill workouts is to skip long treadmill runs in favor of some shorter, more efficient workout sessions. With HIIT treadmill workouts, you will feel the burn while the minutes fly by. Whether you are time-poor or have a full half an hour to spare, adding HIIT elements to your regular treadmill routine will make your next trip to the gym even more challenging. But don’t take our word for it, try it out for yourself.

Want to learn more about HIIT? Here's everything you need to know about HIIT Training complete with sample workouts and exercises.

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Simple HIIT treadmill workouts to get started

If you’re new to the world of HIIT or just a little rusty, ease into treadmill workouts with these simple routines below. These routines will add variety to your usual treadmill session and keep you engaged during the whole workout, while also being gentle enough to get you started easily.

The walk-jog-run workout for beginners:

  • Warm up with a brisk walk for 3 minutes

  • Walk (3-4 MPH), jog (5-7 MPH), and run (7-9 MPH) for 1 minute each time

  • Repeat this circuit 4 times

  • Cool down with brisk walking for 1 minute

You’ve done it! This whole workout will just take 15 minutes to complete. If you feel ready, you can also double the number of repeats to get a full 30-minute workout.

The quick 5-minute treadmill interval workout:

  • Warm up with some light movement before jumping on the treadmill

  • Directly start running at 7 MPH for 1 minute

  • Increase to 7.5 MPH for a 1-minute run

  • And increase again to 8 MPH for another 1-minute run

  • In between each run, walk at 3.5 MPH for 1 minute

How HIIT treadmill workouts can help with weight loss

Compared to moderately paced exercise, high-intensity training is known to be way more efficient for weight loss. That’s because working out at high intensity will not only make you burn fat while you’re exercising but also afterward. This after-burn effect known as excess post-exercise oxygen consumption (EPOC) means that you will continue to burn additional calories even after you’ve stopped training, as your body restores its oxygen levels. That’s some smart sweating just there.

Yes, running is great for weight loss. Problem is, when we use the treadmill, we often run on pilot mode, at one pace, and don’t actually challenge our bodies enough to see a real metabolic boost. Add to that the fact that the body adapts quickly to new routines, you can see why being creative with your treadmill workout is hugely important. If you want to really torch fat, you not only need to push yourself but also keep your body guessing by adding variety to the mix.

HIIT treadmill workouts are great for those looking to burn calories and shed some pounds. This type of training combines the best of intense cardio and strength training, forcing you to push yourself harder and further, and ultimately making your workout more efficient. And, added to your weekly 8fit routines, the treadmill can be a fun way to mix things up.

Here are some of our top treadmill workouts for weight loss:

The 30-minute fat-burning workout:

Here, you’ll proceed to do five 5-minute runs with incline, each followed by 1 minute of recovery walk.

The workout should be divided as follows:

  • 5-minute run at 5 MPH with a 5% incline

  • 1-minute walk at 3.5 MPH with a 4% incline

  • 5-minute run at 5 MPH with a 4% incline

  • 1-minute walk at 3.5 MPH with a 3% incline

  • 5-minute run at 6 MPH with a 3% incline

  • 1-minute walk at 3.5 MPH with a 2% incline

  • 5-minute run at 7 MPH with a 2% incline

  • 1-minute walk at 3.5 MPH with a 1% incline

  • 5-minute run at 8 MPH with a 1% incline

  • 1-minute walk at 3.5 MPH with no incline

As always, remember to do a warmup beforehand and follow with a cool-down (check out your 8fit app for tips!).

The pyramid workout:

Warm up with some brisk walking then proceed with a sprint (8-9 MPH) followed by a recovery walk (3-4 MPH):

  • 30-second sprint followed by a 30-second walk

  • 1-minute sprint followed by a 1-minute walk

  • 2-minute sprint followed by a 1-minute walk

  • 3-minute sprint followed by a 1-minute walk

  • 4-minute sprint followed by a 1-minute walk

  • 3-minute sprint followed by a 1-minute walk

  • 2-minute sprint followed by a 1-minute walk

  • 1-minute sprint followed by a 1-minute walk

  • 30-second sprint followed by a 1-minute walk

The sprinting workout:

This workout is all about 60-second sprints followed by 60 seconds of walking:

  • First, warm up for 5 minutes with a light jog

  • Walk for 1 minute (3-4 MPH)

  • Sprint for 1 minute (8-9 MPH)

  • Repeat the intervals 6 to 10 times

  • Cool down with 5 minutes of light jogging

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Our ultimate treadmill interval workout

HIIT treadmill workouts aren't just about weight loss. They help with power, endurance, strength, and cardio. Not bad, eh? Here’s our favorite workout for you to enjoy. Next time you see a treadmill at the gym, don’t shy away. Try this variation instead which combines steep inclines and sprint intervals for strength building and extra cardio boost.

  • 3-minute warmup (brisk walk)

  • 5-minute run at 5 MPH with a 5% incline

  • 1-minute walk at 3.5 MPH with a 4% incline

  • 5-minute run at 6 MPH with a 3% incline

  • 1-minute walk at 3.5 MPH with a 2% incline

  • 5-minute run at 7 MPH with a 2% incline

  • 1-minute walk at 3.5 MPH with a 1% incline

  • 3-minute sprint (8-9 MPH) with no incline

  • 5-minute cooldown (light jogging)

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