High Intensity Interval Training

Quick HIIT Treadmill Workouts to Help You Shed Fat

Shorten your workouts and torch fat when you check out our 20-minute HIIT Treadmill Workouts.

If you’re spending hours on the treadmill trying to drop the pounds, but you feel like you’re getting nowhere it’s time to mix it up.

Sure enough, if you put in the time and work, you’ll burn calories. And, when paired with a calorie restricted diet, you will lose weight. It’s science.

But let’s be honest, trudging away on the running machine all day long isn’t exactly the most fun thing you’ve ever done. Although you might be able tick off another three episodes of your favorite series, you’ve got places to be and things to do – long treadmill sessions are just too time consuming.

Luckily, we’ve got a time-saving, fat-burning hack that will turn up the heat on your weight loss plans.

Check out HIIT treadmill workouts to reap next-level fat loss results, in just a 20-minute session.

What is HIIT?

woman running on treadmill

HIIT, or ‘high intensity interval training’ is a form of training based around short periods of intense exercise, followed by a brief rest time before repeating the process.

On a treadmill, your HIIT workouts will most likely take the form of interval sprints. This means maxing out at top speed for any time between 20-60 seconds. You’ll then slow to a walk or stop completely to recover for 30-90 seconds. This is usually repeated around 10 times and takes about 20 minutes to complete.

This type of training allows you to exert maximum effort, which creates a powerful fat burning reaction within your body.

By pushing yourself as hard as you can, your body moves into an anaerobic zone for a short period of time. When your body is working this hard, it releases certain hormones that triggers higher fat oxidization levels [1].

This basically means your body can recruit fat as fuel more easily, which results in targeting the cells you really want to get rid of.

On top of that you’ll also continue to burn fat for around 24 hours after you finish the workout. This is called excess post-exercise oxygen consumption or EPOC [2]. Achieving this state keeps your body burning extra calories, way after you’re done working out.

Research has also shown that exercising in this way three times a week for 12 weeks resulted in a weight loss of 1.5kg and a total fat loss of 2kg [3], which shows HIIT can help to support muscle development, whilst cutting down on fat.

To round it all up, HIIT is one of the most effective ways to turn the heat up on your fat loss. It targets fat specifically, keeps you burning calories for hours after you finish your session and even helps to maintain muscle, which is key to creating a higher metabolism.

Related article: The Benefit of HIIT Workouts for Women

HIIT Treadmill Workouts

woman running on a treadmill as part of a HIIT workout

Bust boredom, burn fat and take your fitness to new level with our selection of HIIT treadmill workouts.

#1 Time saving HIIT workout

If your biggest problem with cardio is the amount if time it takes, then you’re not alone. More often than not social plans take precedent over long session on the treadmill, we’re only human after all. Luckily, this time-saving HIIT treadmill workout is the perfect way to get your fat burn on, without taking up hours of your time. Check it out.

The workout:

3-minute walk at around 2.5-3.5 mph

Eight rounds of:

  1. 30 seconds sprint
  2. 30 seconds complete rest

3-minute warm down walk at around 2.5-3.5 mph

There you have it, a complete fat burning HIIT treadmill workout that you can complete in under 15 minutes. Not only does it get results, it’s a breeze to fit into your daily schedule or add to the end of your weight training workout.

#2 Boredom-busting HIIT workout

If you’re finding it hard to work up the motivation to smash your cardio, you need to mix it up a little bit. HIIT is a great way to combat gym boredom. The constantly changing pace combined with the shorter duration makes this an excellent choice if you’re looking to spice up your routine. This treadmill-based workout uses a pyramid style approach to speed and incline that will keep you on your toes and push your body to the max for optimal fat burn.

The workout

Warm up: 3-minute incline walk at around 2.5-3.5 mph

Two rounds of:

  1. 30 seconds sprint at a challenging speed
  2. 60 seconds incline walk

Two rounds of:

  1. 30 seconds incline sprint at same speed
  2. 60 seconds incline walk

Two rounds of:

  1. 30 seconds sprint at 1mph higher than previous speed
  2. 60 seconds incline walk

Two rounds of:

  1. 30 seconds incline sprint at new speed
  2. 60 seconds incline walk

Two rounds of:

  1. 30 seconds sprint at original speed
  2. 60 seconds incline walk

This one will challenge your body in a different way with every round, whilst pushing you to achieve more. The final two rounds take into account the fatigue you’ll feel toward the end of the session, but still keep the heat on to really get the most out of your body.

Related article: Fat Torching, Muscle Growing HIIT Leg Workouts

#3 Hill training HIIT workout

Nothing turns up the intensity quite like sprinting up a hill. Not only will this make your sprints more challenging, you’ll be working your muscles harder to push yourself up the hill. By utilizing these muscles, you’re telling your body you need them working hard for you, so you maintain and even grow strength.

The workout:

3-minute slight incline walk at around 3-4 mph

Eight rounds of:

  1. 30 second sprint at medium-high incline
  2. 1 minute 30 seconds walk at medium-high incline

3-minute slight incline walk at around 3-4 mph

#4 Increasing intensity HIIT workout

Progress is all about constantly pushing yourself. In weightlifting we call it progressive overload and with HIIT training you should use the same approach. Your body will adapt to this type of training pretty quickly, so you need to keep challenging it to continue improving your fitness levels and help burn away the fat.

Part of the challenge is getting past the mental barriers of how hard you can push yourself. This HIIT treadmill workout gradually increases as you go, so you can keep challenging your body and test the boundaries.

The workout

3-minute warm up walk

Three rounds of:

  1. 30 seconds sprint at challenging speed
  2. 90 seconds moderate walk

Now up your spring speed by 1 mph and complete three rounds of:

  1. 30 seconds sprint
  2. 90 seconds moderate walk

Up your speed by another half a mph and complete two rounds of:

  1. 30 seconds sprint
  2. 90 seconds moderate walk

3-minute warm down walk

By increasing the intensity throughout the workout, you’re pushing your body to achieve maximal power output, which is exactly where you want to be to burn fat and improve your athletic performance.

The final rep

woman tired in the gym after a HIIT cardio workout

Include any one of these HIIT treadmill workouts in your fitness program and you can focus in on burning fat and cut your time in the gym right down.

By working these into your regular routine, you’ll be training more efficiently, and you’ll put yourself on the fast track to results.

Swap out a long slog on the treadmill and for something shorter, sharper and smarter when you try these HIIT treadmill workouts.


  1. Boutcher, Stephen H. “High-intensity intermittent exercise and fat loss” Journal of obesity 2011 (2010): 868305.
  2. LaForgia J, e. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. – PubMed – NCBI.
  3. Heydari, Mehrdad & Freund, Judith & Boutcher, Steve. (2012). The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. Journal of obesity. 2012. 480467

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