If you’re looking for a challenging workout that will help you torch calories and build endurance, HIIT on the treadmill may be for you.

HIIT, or high-intensity interval training, alternates periods of all-out effort with active recovery and has been shown to be an effective way to improve cardiovascular fitness and burn fat.

How to do HIIT on treadmill? Read our post for more information.

What Are HIIT Treadmill Workouts?

hiit treadmill

HIIT treadmill workouts can help you change up your pace at regular intervals. For example, switching from a low-intensity walking pace to a moderately intense jog. The best thing about HIIT treadmills is that you don’t need any other equipment.

Sports Med New Zealand’s 2019 study found that HIIT exercise has greater cardiorespiratory benefits and is more efficient than continuous, moderate-intensity training.

A University of New South Wales study published in 2010 concluded that women who exercise intermittently at high intensity lost more subcutaneous fat than women who exercise regularly in an aerobic exercise program. This means that those who exercise intermittently should have been rewarded for exercising longer and more intensely.

What to Expect

The treadmill HIIT workout is similar to any other type of running workout. It can be modified as needed. If you are new to this type of exercise, you might want to start with an iFit, HIIT beginner program.

iFit offers personalized training based on your goals and preferred style of exercise. You can work at your own pace and set your own goals. Access to certified personal trainers will ensure you are performing each exercise correctly.

If you want to try a simple, 10-minute HIIT treadmill workout, here’s a workout that will help:

  • Walk for 2 minutes.
  • Sprint for 1 minute. You should aim to maintain a pace that is close to your maximum speed but don’t force yourself too hard. It’s important to feel comfortable with the intervals in a HIIT treadmill exercise.
  • Walk for 2 minutes.
  • Sprint for 1 minute.
  • Walk for 2 minutes.
  • Sprint for 1 minute.
  • To wrap up your exercise, walk for one 1 minute.

This is just a preview of HIIT. You’ll soon be able to do high-intensity interval training once you feel comfortable on your treadmill.

Ideal Candidates For HIIT Running Workouts

Many people are able to do HIIT treadmill exercises.


HIIT can be an option to change up your daily routine, as runners may be used to running on their treadmill at home. Even beginners may find HIIT training more challenging and enjoyable.

Adults Over 65

Treadmills are a low-impact and comfortable way to exercise for seniors. Adding a little HIIT to your fitness routine can make it more fun and engaging.

Researchers at Mayo Clinic found that HIIT could reverse some muscle deterioration caused by aging in older adults (65+). They found that HIIT has a positive effect on the cell’s DNA and promotes muscle growth.

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Reluctant Exercisers

Reluctant exercisers rejoice! HIIT is meant to keep workouts interesting and not feel boring. They tend to cause explosive moves at specific moments during a workout. This means that you won’t be bored while doing HIIT treadmill workouts.

HIIT can be an effective way to visualize your progress, as the maximum pace increases with time and fitness level.

Adventurous Exercisers

You’ve always wanted to run on a sandy beach, climb a mountain, or explore the Scottish highlands without ever leaving your home gym. You can now! Combine your NordicTrack treadmill with iFit programs to make treadmill exercise more challenging and exciting.

You can make your HIIT treadmill workout a fun adventure with iFit, which offers guided routines and automatic trainer control. It also has personal trainers who specialize in HIIT.

You also want to know: How To Lose Weight On a Treadmill?

Tips on HIIT for Beginners Treadmill

hiit for beginners treadmill

There are a few things that you should know before you start your first HIIT workout. These tips will help you to get a great workout on your NordicTrack treadmill and use it safely and effectively.

Do Not Skip the Warm-Up

It’s tempting to skip the warm-up stage of your workout. But don’t. Research from Bloomberg University found that warming up actually increases workout performance. Your workout intensity and fitness level will determine the length of your warm-up. These are some warm-up exercises that will get your blood pumping.

  • Jumping Jacks
  • Burpees
  • Jogging in place
  • Squats
  • Planks
  • Push-ups

Stretch, Stretch, Stretch

Because it reduces the chance of injury, stretching is an important part of HIIT workouts. It all depends on what kind of stretching you do and when. For example, static stretching can affect your performance. Warm-up with dynamic stretches such as walking lunges and hip circles.

Learn How to Monitor Your Heart Rate

During the high-intensity intervals of your HIIT workout, the goal is to increase your heart rate to a maximum of 70-85 percent. This is also the goal for vigorous exercise.

Keep in mind that the heart rate monitors for exercise are not medical devices and may have a range of errors. They cannot diagnose, treat, cure or prevent any disease.

Know Your Equipment

Another tip is to get familiar with your equipment before you start a high-intensity exercise routine. You should know which speeds are best for running, walking, jogging and sprinting on your treadmill. Also, be sure to adhere to all safety instructions.


Cooling down after a satisfying HIIT session will help your muscles know it’s time for rest. You should allow at least 10 minutes for cooling down, but you don’t have to worry. These exercises and poses don’t need to be intense or strenuous. They allow you to relax and catch your breath after a hard workout.

Don’t Overdo It

Do not push yourself too fast if you are new to HIIT or the treadmill. Let your body adjust to the new HIIT routine. You can still do HIIT sessions three to four times a week, with some rest days between. This will allow your body to adapt and recover from intense HIIT activities, allowing you to be ready for your next session.

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Check out our post if you don’t know how to run properly on the treadmill: How To Run On A Treadmill

How To Do HIIT On Treadmill

Are you ready to get started? To help you get started, we have two HIIT workouts. The first can be done on a treadmill, while the second is for full-body exercises without a treadmill.

Elevating Your Effort For A Workout

Elevating Your Effort For A Workout

This is a great workout to do on the treadmill.

  • Warm-up – 5 minutes of light walking/jogging
  • Sprint – 30-second intensity interval at 70% maximum effort
  • Rest – A 2-minute break, walking or jogging at a slower pace for 2 minutes.
  • Sprint – 30-second intensity interval at 80% maximum effort
  • Rest – A 2-minute break, walking or jogging at a slower pace for 2 minutes.
  • Sprint – 30-second intensity interval at 85% maximum effort
  • Rest – A 2-minute break, walking or jogging at a slower pace for 2 minutes.
  • Sprint – 30-second intensity interval at 90% maximum effort
  • Rest – A 2-minute break, walking or jogging at a slower pace for 2 minutes.
  • Sprint – 30-second intensity interval at 100% maximum effort
  • Rest – A 2-minute break, walking or jogging at a slower pace for 2 minutes.
  • Cooldown – 5 minutes of light jogging or stretching

High-Energy Workout

treadmill for hiit

This quick workout targets your entire body in just 10 minutes.

  • Warm-up – 5 minutes of light walking/jogging
  • High Knees – A 30-second high-intensity interval of high knees
  • Rest – A 10-second break between walking on the treadmill and walking.
  • Mountain Climbers – 30-second high-intensity interval for mountain climbers
  • Rest – A 10-second break between walking on the treadmill and walking.
  • Burpees – 30-second burpee interval with high intensity.
  • Rest – A 10-second break between walking on the treadmill and walking.
  • Alternating Jump Lunge – A 30-second interval of high-intensity jump lunges
  • Rest – A 10-second break between walking on the treadmill and walking.
  • Hills – Run for 30 seconds on a treadmill belt at 5 mph with a 5% gradient at 5 mph
  • Rest – A 10-second break between walking on the treadmill and walking.
  • Continue – Keep going until you reach your goal.
  • Cooldown – 5 minutes of light jogging or stretching

After you have mastered the beginner workouts, try the Motivational HIIT Series on iFIT. Dewayne Montgomery is an iFIT trainer who will help you to engage your mind and body in order to create a workout that’s completely in your control.

You have the option to do HIIT or reduce the impact by low-intensity high-incline walking.

Or you can automate your workout by allowing Dewayne to adjust your NordicTrack treadmill as you follow his instructions with the automatic trainer control feature.

You’ll be able to enjoy stunning views no matter what your choice. Dewayne will guide you through Sedona in Arizona while you do a light jog or sprint. The beautiful scenery is a compliment to your hard work.

How To Get The Most Out Of Your HIIT Workout

Proper Hydration is Essential Before HIIT

HIIT stands for high-intensity interval training. This places a strain on your muscles that they aren’t used to on a daily basis. You will feel cramped, especially in your legs, if you do HIIT.

This doesn’t necessarily mean that you should drink half a gallon of water an hour before your workout. This means that you should drink water for at least one day before your workout.

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Proper hydration is essential for many reasons. Hydration should be practiced daily to ensure you are well-hydrated during your HIIT workouts.

Excellent Health Before HIIT

People who are at a good level of fitness can do HIIT. A beginner, who may be 50 pounds heavier than usual or has not exercised in three years, is not recommended for HIIT. Before doing any intense exercise, including HIIT, it is a good idea to consult your doctor. Find out more about the dangers of HIIT.

You Want Your Muscles To Be Warm and Loose.

HIIT places extra strain on your muscles and body. This is why it’s so efficient. This can also pose a risk. Before you start your HIIT training, make sure that your muscles are fully prepared.

Walking at a slower pace (3.0 on a treadmill) for about 1-2 minutes before starting HIIT is a good warm-up.

Safety on a Treadmill

If you’re not very focused on your task, a treadmill can make it dangerous for HIIT. When doing HIIT on the treadmill, it is important to stay focused. The most dangerous part of HIIT is the sprinting phase. These safety tips will help you:

Your running shoes should be securely laced so that they don’t slip. During HIIT’s walk phase, make sure they are checked.

Keep your eyes on the center of the treadmill. It is easy to lose your focus and drift to one end or the back of the treadmill. You will crash if your foot touches the treadmill in any direction.

Do not let the TV or music distract you. It is not a good idea to lose focus and “zone out”. Keep your eyes on the sprint and the treadmill.

To prepare yourself for an instant cramping sensation (hamstrings or back of the thigh are the most common), you can practice in your mind.

How do you quickly step off the treadmill to reach the right and left rails? Then grab the handrails using your hands. You should be mentally ready for this possibility. If you aren’t prepared, a cramping leg muscle could lead to a wipeout.

The point I made above is important: Hydration is key. If your muscles aren’t properly hydrated, HIIT can cause cramping.

What Are The Benefits of a HIIT Treadmill Workout?

HIIT workouts can be squeezed into busy schedules because they are usually shorter than regular cardio. HIIT workouts usually last between 4 and 20 minutes so they are very short.

HIIT can also be very effective. You don’t need to spend hours in the gym to burn fat or build muscle. This 20-minute treadmill HIIT workout works well for busy workers.

HIIT is great for more than just weight loss. You can burn up to 72 calories per hour after a HIIT workout. You also activate your fast-twitch muscles type II, which are used when sprinting or jumping. HIIT can increase your endurance and metabolism.

You can follow this video below to easily dive into a treadmill workout:

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