5 HIIT Workouts to do on the Treadmill

May 31, 2024

It can be hard to find the time to get a good workout in if you’ve got a busy life. Between work, kids, friends, and everything else, sometimes you have to sacrifice that workout you’ve been looking forward to all day because of your schedule. Fortunately, treadmill HIIT workouts make it possible to get a serious workout in without it taking up more than 30 minutes of your day.

 As you try to squeeze some cardio into a busy day, find out more about what HIIT treadmill workouts are and the main ones you’ll likely want to try.

What Are Treadmill HIIT Workouts?

HIIT stands for High-intensity interval training, and during a HIIT treadmill workout, you’ll change your pace on the treadmill at consistent intervals. For example, a treadmill workout might involve intervals of walking and short sprints. HIIT treadmill workouts will help burn calories, improve muscle endurance, and help you up your overall fitness. They’re also a great HIIT exercise to do at home!

5 HIIT Treadmill Workouts

If you’d like to add treadmill workouts to your HIIT workout plan, you can find plenty of them to do at home or at the gym. To help you get started, review our top five HIIT treadmill workouts below:

1. Classic HIIT Interval

If you’re just starting out with HIIT training, it might be a good idea to stick to the most basic type of sequence. A  classic HIIT interval treadmill workout will still give you a great workout, and it’s less complicated than some of the more advanced types of HIIT training we’ll go over later.

 

A standard treadmill HIIT sequence might look something like:

  • 5 minutes of walking or jogging at a comfortable pace to warm up
  • Sprint at 90-95% of your maximum speed for 30 seconds 
  • 2 minutes of slow walking or jogging to recover
  • Repeat the sprint and walking cycle for 20-30 minutes
  • 5 minutes of slow walking or jogging to cool down

2. Hill Sprint HIIT Intervals

Hill sprint HIIT intervals are a great way to challenge yourself and target some extra muscle groups like the glutes and hamstrings. By increasing the incline of the treadmill, you’ll be upping the resistance and really digging deep to activate your lower body. 

Below, cHere’s a sample hill sprint HIIT workout:

  • 5 minutes of brisk walking or jogging on a flat incline 
  • Set the treadmill to 5-7% incline and sprint for 30 seconds 
  • Decrease the incline to 0% and walk for 2 minutes 
  • Repeat the incline sprinting and flat incline walking for 30-20 minutes 
  • Cool down with a 5 minute walk or jog on an incline

3. Pyramid Intervals

Pyramid intervals are a great way to keep your body guessing and build both strength and endurance. With a pyramid HIIT treadmill workout, you’ll gradually increase the amount of time you’re sprinting until you reach the the “top” of the pyramid, and then you’ll gradually work your back down to shorter sprinting periods. These workouts are also fantastic if you’ve been getting a little bored with your regular routines. Variety is the spice of life!

If you’re interested pyramid intervals, review a sample version of one below:

  • 5 minutes of walking or jogging at a comfortable pace to warm up
  • Sprint for 30 seconds and recover for 1 minute 
  • Sprint for 1 minute and recover for 1 minute 
  • Sprint for 2 minutes and recover for 2 minutes 
  • Sprint for 1 minute and recover for 1 minute  
  • Sprint for 30 seconds and recover for 1 minute
  • Repeat the cycle 1-2 times 
  • Cool down with a 5-minute jog at a relaxed pace

4. Tabata Treadmill Workout

Tabata is a type of HIIT workout that increases the intensity by implementing even shorter recovery periods. Tabata treadmill HIIT workouts can save you time and get you stronger by pushing you to your limits. They’re also a great way to burn calories if that’s part of your goals! 

Check out our sample Tabata treadmill HIIT workout below:

  • 5 minutes of walking or jogging at a comfortable pace to warm up
  • Sprint at maximum effort for 20 seconds
  • Walk slowly for 10 seconds 
  • Repeat the 20 seconds sprinting 10 seconds walking cycle 8 times
  • Rest for 2 minutes
  • Repeat the entire sequence 2-3 times
  • Cool down with a 5-minute jog at a relaxed pace

5. Fartlek Sequence

Fartlek, which means “speed play” in Swedish, is form of interval training that randomizes difficulty and inclines on the treadmill to keep your body guessing and your brain active. Fartlek workouts are great for long distance runners or marathoners who are trying to get a workout in and are limited on time!

Fartlek training can be intense, so be sure that you’re not going over your ability and overdoing it, as that can result in injury. 

A Fartlek workout could look like::

  • 5 minutes of walking or jogging at a comfortable pace to warm up
  • Alternate between various speeds and inclines for different durations. This could be:
  1. 1-minute fast run and 1-minute walk
  2. 30-second sprint and a 2 minute jog at 7% incline
  3. 3-minute run at 3% incline and a 1-minute walk at 0% incline
  • Continue to mix different speeds and inclines for 20-30 minutes
  • Cool down with a 5-minute jog at a relaxed pace

Discover HIIT at City Fitness 

If you’re interested in trying a HIIT workout, or are already someone who does them regularly, head over to City Fitness. We have all the equipment you need to get a good workout in on any kind of schedule!

If you want to try a HIIT workout that isn’t a treadmill exercise, our HIIT The Bike is sure to get your heart rate going. Check out our class schedule to find more classes to attend at one of our City Fitness locations. If you have any questions, please feel free to reach out to the closest City Fitness to you.

City Fitness is also delighted to offer all newcomers a Complimentary Experience that allows them to come and check out any of our locations for a day at no cost to them. Come take a class and hit up the sauna when you’re done!