Need a quick but effective workout? Try this 25-minute treadmill HIIT workout! Ideal for anyone short on time that still wants to get in a good sweat sesh, this workout uses interval training to maximize intensity.
Disclaimer: This workout was developed by Chrissy Carroll, RRCA Running Coach and USAT Level I Triathlon Coach. It is for informational purposes only and should not be construed as training advice. Consult a doctor prior to starting any new exercise program.
Why HIIT Training?
HIIT stands for high intensity interval training. Essentially, you alternate short periods of very intense exercise with periods of recovery. The recovery can be complete rest, or – for many workouts like this one – active recovery, where you are still moving but at a far easier pace.
These workouts are popular for several reasons:
- More variety – If you’re not a fan of a long steady state run, HIIT treadmill sessions offer the variety you might be looking for!
- Greater post-workout calorie burn – There’s a phenomenon in the exercise world called EPOC – excess post-exercise oxygen consumption. It’s the “afterburn” – calories you continue to burn after you finish exercising. It’s thought that EPOC is higher for HIIT workouts.
- Quick – Because you’re challenging your body in those intense intervals, you can get away with a shorter overall session. It’s great for time-crunched folks!
- Ideal for winter – When that snow starts up (and we all know it’ll be here before we know it!) it’s great to have an arsenal of indoor workouts for the days that you don’t want to brave the elements.
25 Minute Treadmill HIIT Workout
You’ll find the full workout in the image below, which you can pin or save to refer to later. For accessibility purposes, the workout is also written in plain text below the image and there are helpful notes about pacing below as well.
- 0-5 minutes – Warm up walk at 2.5-3.5 miles per hour and 0% incline.
- 5-10 minutes – Comfortable jog at 4-6 miles per hour and 0% incline.
- 10-20 minutes – Repeat this 4 times (the last interval will finish with the sprint and move directly into the cool down):
- 1 minute – Run at 6-9 miles per hour at 2-3% incline. The pace/incline you choose should feel quite difficult, like you couldn’t get past more than 1-2 minutes at that level.
- 2 minutes – Walk at 2.5-3.5 miles per hour and 0% incline to recover.
- 20-25 minutes – Cool down walk at 2.5-3.5 miles per hour and 0% incline.
Pacing Info
The speeds and inclines above are just general numbers. If you are brand new to working out, these may be too fast for you, and that’s OK! In that case, simply adjust the speeds to whatever elicits the RPE/feels like variables above.
For example, you might choose to do your initial warm up walk at 2mph, then do 5 minutes of a comfortable walk at 3mph, and then your “all-out” is a fast walk at 4mph. This workout is flexible to meet your needs.
Creating Your Own HIIT Treadmill Workouts
While there’s the specific treadmill HIIT workout for you above, know that you can also create your own workouts too. There are two variables that you can manipulate on the treadmill to create intense intervals:
- Speed
- Incline
You can focus on one of these at a time, or you can manipulate both. Look for a speed/incline that feels challenging enough that you can only maintain it for 1-2 minutes.
For those of you who might have joint issues, manipulating the incline gives you an easy way to create an intense challenge while still walking. This is very helpful if the force of running bothers your joints. (Side note: I have a great post about joint health tips that has some good fitness and supplement recommendations if you’re looking for more info about that.)
You can also manipulate the timing to create an easier or more challenging workout. For example:
- Shorter/longer intervals
- Shorter/longer rest time
- More/less total number of rounds
Other Tips
- Avoid holding onto the arms of the treadmill (unless you have balance/vertigo issues and need to do this for safety). Instead, focus on a speed/incline that you can do without holding on. Pump your arms to help keep you moving!
- If you’re new to HIIT exercise, you want to push yourself – but not so hard that you injure yourself. You can always adjust the speed/incline from published workouts to be at a level that works for you.
- HIIT workouts put a lot of stress on your body. It’s best to stick with just 1-2 of these each week and focus your other workouts on easier, steady state cardio as well as strength training.
More Treadmill Workouts
If you’re looking for more treadmill workouts, I have a great roundup of HIIT treadmill workout options. Here are some additional fun workouts too:
- 35 minute incline walking treadmill workout
- 40 minute treadmill workout (run/walk)
- 20 minute treadmill workout for runners
- 15 minute super fast treadmill workout
Be sure to pin this for later so you can refer to it when you’re ready to get on the treadmill!
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