My Favorite HIIT Treadmill Workouts

High-intensity interval training is a great way to get a great workout in a short amount of time. If you are looking for ways to boost your activity levels but you do not have the time or energy to work out for a long period of time, HIIT workouts could be your perfect choice! I love HIIT and have a few routines I do regularly. I wanted to share my workouts with you so that you could try them for yourself!

Here are a few HIIT workouts I like to do on the treadmill:


3 minute warmup at level 3.5
15 minutes of sprints — 30 seconds of all-out sprints at level 12.0 followed by 60 seconds of rest (shown in this video)
2 minute cool down at level 3.5
TOTAL TIME: 20 minutes


3 minute warmup at level 3.5
15 minutes of 30-second sprints followed by 30 seconds of rest at level 10 or 10.5 (depending on how I feel that day)
For the last 5 minutes, I do 30-second sprints followed by 30 seconds of rest at level 11, 11, 11.5, 11.5, and 12
2 minute cool down at level 3.5
TOTAL TIME: 25 minutes


3 minute warmup at level 3.5
5 minutes of 30 second sprints at level 10.5 followed by 30 seconds of rest
5 continuous minutes at a speed of 3.5 and incline of 15
Repeat both the sprint and hill part
2 minute cool down at level 3.5 with no incline
TOTAL TIME: 25 minutes

These workouts will kick your butt but they are quick and offer many benefits. HIIT workouts can burn a ton of calories in a short period of time, can help you burn fat, boosts your metabolism, and great for your health! Plus, there are so many different workouts you can do for HIIT. While these workouts I listed do require a treadmill, HIIT workouts can be done without equipment, making them doable anywhere!

I hope you liked these workouts and try them out! You will be amazed at how this quick 20 or 25 minute workout can make you feel like you worked for hours!

xo, Natalie


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I’m Natalie

Ten years ago I started out in the online world in the fitness space. I started blogging, sharing at-home exercises, and offering easy recipes. This turned into writing eBooks — one of which blew up in a way I could never imagine!

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