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Treadmill Interval Workout Guide

Treadmill Interval Workout Guide

Treadmill Interval Workout Guide

Running is a great way to burn calories and enhance your diet, but if you really want to see results, this treadmill interval workout guide is perfect.

If your goal is to burn the most calories in the least amount of time, HIIT (High Intensity Training) session is hard to beat. Also known as “interval training”,  an interval session will elevate your heart rate and fire up your metabolism by using the largest muscles in the body. This type of treadmill session will also improve your running technique and speed.

Treadmill Interval Training

Interval Training has been around since the 70’s but has become incredibly popular in recent years, regularly topping the charts as one of the most popular fat burning exercises. This form of training not only increases aerobic capacity and stamina, but it also improves anaerobic capacity, or the ability to build muscle.

Interval training is short, intense periods or exercise at maximum effort, followed by short rest periods. This can be as simple as a sequence of sprinting with periods of walking between each sprint. Combinations of intense cardio, like sprinting and strength training in a short period of time forces you to push yourself harder and farther, making your workout much more efficient.

Benefits of Interval Training on a Treadmill

The fantastic benefit of using interval training on a treadmill, you can achieve a fantastic workout in 20 minutes or less. Essentially, it takes 60 seconds of intense activity, then 30 seconds of rest, repeated 8 to 10 times to gain the best results.

You can also track your heart rate recovery during the resting intervals. As you get stronger and fitter, your heart rate will recover faster, which is a good indicator of endurance strength and will result in improved running pace.

Guide to Interval Training on Treadmill Equipment

20 Minute Treadmill Interval Workout

  • Begin with a 5 minute warm up jog/walk at a steady pace.
  • As 5 minutes have elapsed, choose your high-intensity speed and sprint at that fast speed for 1 minute (you should be running as close to flat out as possible).
  • Select your recovery speed and slow down to walk at this rest speed for 30 seconds.
  • Repeat the sprint at the highest intensity you can maintain. You can increase the intesity by adding an incline on your treadmill to simulate normal outdoor running conditions, and follow this again with 30 seconds of rest and recovery.
  • The aim of the recovery interval is to walk at resting speed to lower your heart rate and prepare for the next high-intensity interval sprint.
  • Repeat this sequence for 8 to 10 rounds for a total of 20 minutes.
  • Cool down with a walk at a lower speed for two to three minutes, and finish with some stretching to avoid cramping.


This is a great workout that doesn’t take long to complete. Your metabolism will be fired up for a long time after a HIIT session, and by using treadmill interval workouts, you can squeeze them into your day at a time that’s convenient for you.

We hope you found this Treadmill Interval Workout Guide useful, and don’t forget we have some great deals on the best treadmills available online right now.