6 HIIT Workout on Treadmill for Beginners

hiit cardio workout treadmill for beginners

High-Intensity Interval Training (HIIT) is one of the trends in today’s fitness world. Although there are many ways to do HIIT, some of you may not have tried using a treadmill for this exercise. Besides being a great challenge, HIIT workout on the treadmill can be fast and effective for beginners to burn fat at home.

What is HIIT and Why HIIT Works?

HIIT is a training method that makes you bend over backward to explode in a short amount of time with short breaks between sessions. With a high heart rate, you will burn more fat. So if your problem is belly fat or overall fat, HIIT will help you. For this reason, it works!

At high intensity, HIIT will recruit fast-twitch muscle fibers for short but powerful bursts of energy. That’s different from regular cardio training that recruits slow muscle fibers designed for endurance, such as long-distance runners. You will burn lots of calories during and after a workout (after burns effect) if your workout targets fast-twitch muscle fibers. It also allows you to recover quickly and properly after exercising.

Read more: How to Exercise for Muscular Endurance

How to do HIIT Workouts on a Treadmill?

For beginners, you may need to try experimenting to find the best settings. That includes incline and speed settings to get a great workout. If the work interval is not enough for you, add a little incline that you can maintain for 1 minute. But for beginners, start at 6-8 mph on zero inclines.

You shouldn’t take more than 1 minute at high-intensity. So it’s essential to learn the settings and what your one minute limit is. Should after one minute, you will feel tired and will slow down the movement. During this period, relax for 1-2 minutes as a recovery interval. You can do this by walking 2-3mph on zero inclines. After two minutes have passed, you’re ready to explode again.

So, one minute is an all-out effort. Then followed by a recovery interval, a maximum of 2 minutes, and that is a cycle. For beginners, complete it in 7 cycles, and don’t forget to warm-up first.

Read more: 5 Best HIIT Workouts With Weights

HIIT Cardio Workout Treadmill for Beginners.

HIIT Workout #1

  • Warm-up first by walking and then light jogging for 5 minutes.
  • Get into the main exercise, running at a speed of 6-8mph for a maximum of 1 minute.
  • Recovery interval by walking at a speed of 3-4 mph for 2 minutes.
  • Explode again, and repeat the cycle up to 7 times.
  • Add a little slope if you want to add a challenge.
  • After completing the cycle, cool down for 5 minutes on foot.

HIIT Workout #2

  • Warm-up for 5 minutes by walking.
  • Do a half minute sprint in 10 laps at 6-8 mph.
  • Then continue walking for 30-second recovery intervals at 3-4 mph between sprints.
  • If 30 seconds is too short for recovery, you can walk a full minute between sprints.
  • If your condition gets better, reduce your recovery time.

HIIT Workout #3

  • Do jogging for 3-5 minutes.
  • Do a 20-second sprint at 7-9 mph followed by 30 seconds (3-4mph) in 10 minutes.
  • Cooldown by walking 5 minutes to relax your muscles.

HIIT Workout #4

  • Warm-up for 4 minutes with walking and light jogging.
  • Continue with a hill run on a 2% incline for 5 minutes.
  • Enter into a 5-minute recovery interval with zero inclines.
  • Perform Tabata intervals for 4 minutes, all out 20 minutes and rest 10 seconds. Repeat in 7 rounds.

HIIT Workout #5

  • Next, walk for 90-seconds followed by a 3 minute run on a 2% incline.
  • Rest again by walking 90-seconds then sprinting 2 minutes on a 4% incline.
  • Rest for another 90-seconds followed by a 1 minute zero incline sprint.
  • Take a walk to relax your muscles with a 3 minute cool down.

HIIT Workout #6

  • Walk and jog for 5 minutes.
  • Do 15-second sprints at 80% of your maximum power.
  • Continue by walking for a maximum of 2 minutes.
  • Perform this cycle for 20 minutes and close your workout with a light jog and walk for 5 minutes.

Read more: Is Running Good to Lose Weight Fast?


So if you want to get what you want, push yourself with HIIT. For beginners, make sure you know how to operate the treadmill safely before your HIIT workout. Besides, most treadmill nowadays is equipped with interval-based training. This will make it easier for you to adjust your incline and speed. Finally, if you don’t do any other exercise, do HIIT no more than 3-4 times a week to make changes to your fitness.

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