What Are Treadmill HIIT Workouts?
Treadmill HIIT (High-Intensity Interval Training) workouts involve alternating between short bursts of intense running or sprinting and periods of lower-intensity recovery, all performed on a treadmill. The goal is to push your body to its limits during the high-intensity phases, followed by active rest periods to allow partial recovery before repeating the cycle. Treadmill HIIT workouts can vary in terms of speed, incline, and duration, providing a flexible and customizable way to get in shape.
These workouts are designed to maximize calorie burn, improve cardiovascular health, and boost metabolism in a shorter amount of time than traditional steady-state cardio sessions. The treadmill's adjustable speed and incline features make it a perfect tool for HIIT, allowing you to increase intensity rapidly while maintaining control over the workout.
Benefits of Treadmill HIIT Workouts
- Treadmill HIIT workouts offer high returns in less time. Typically lasting 20-30 minutes, they're ideal for those with busy schedules.
- HIIT boosts fat burning during both the workout and recovery period. It triggers the EPOC effect, continuing to burn calories post-workout.
- Regular HIIT on the treadmill strengthens the heart and improves cardiovascular health by increasing heart rate variability.
- Builds both aerobic and anaerobic endurance. Sprinting and varying speeds improve your heart, lungs, and overall performance.
- Engages multiple muscle groups (calves, quads, hamstrings, glutes, and core), especially with incline intervals, to tone and strengthen muscles.
- Only a treadmill and your body are needed, making it convenient to do at home or at the gym, without additional equipment.
- HIIT accelerates metabolism, leading to continued calorie burn even after the workout ends, thanks to the afterburn effect.
- The intensity of HIIT helps build mental resilience, improving your ability to push through challenges both in workouts and in life.
- HIIT on the treadmill can be adapted by adjusting speed, duration, and incline, making it suitable for beginners, intermediates, and advanced athletes.
5 Best HIIT Treadmill Workouts for Beginners
Basic Sprint Intervals
Goal: Boost cardiovascular fitness and endurance.
- Warm-Up: 5 minutes at 2.5 mph (light walking)
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Workout:
- 30 seconds sprint at 6.0-7.0 mph
- 1-minute recovery walk at 3.0 mph
- Repeat for 10 rounds
- Cool Down: 5 minutes at 2.5 mph (light walking)
The workout alternates between short bursts of sprints and walking recovery. The UREVO Strol 1 Pro can handle the short, intense sprints (up to 7.6 mph) with ease, allowing you to challenge your cardiovascular system without risk of strain. Use the remote to adjust speeds quickly.
Hill Intervals
Goal: Build strength and endurance with incline variations.
- Warm-Up: 5 minutes at 2.5 mph (light walking)
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Workout:
- 30 seconds uphill walk at 4.0 mph with 5% incline
- 1-minute flat walk at 3.0 mph
- Increase incline to 9% for the next uphill phase and repeat the cycle for 10 rounds.
- Cool Down: 5 minutes at 2.5 mph (light walking)
This workout uses the UREVO Strol 1 Pro’s incline function to simulate hill climbs, which engage the leg muscles more intensively. The alternating phases of incline walking and recovery at a flat grade make this workout beginner-friendly while still effective for improving endurance and strength.
Walking Jogging Intervals
Goal: Improve speed and stamina with a low-impact approach.
- Warm-Up: 5 minutes at 2.5 mph (light walking)
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Workout:
- 1-minute jog at 4.5 mph
- 1-minute brisk walk at 3.5 mph
- Repeat for 12 rounds
- Cool Down: 5 minutes at 2.5 mph (light walking)
This workout alternates between jogging and walking. The speed range on the UREVO Strol 1 Pro is well-suited for beginners who want to gradually transition from walking to running intervals without overexertion.
30-20-10 Intervals
Goal: Burn fat and build cardiovascular capacity.
- Warm-Up: 5 minutes at 2.5 mph (light walking)
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Workout:
- 30 seconds at 6.0 mph (fast run)
- 20 seconds at 4.5 mph (moderate jog)
- 10 seconds at 2.5 mph (recovery walk)
- Repeat for 10 rounds
- Cool Down: 5 minutes at 2.5 mph (light walking)
This is a highly effective workout that boosts both speed and endurance. The 30-20-10 interval format is a great introduction to higher-intensity intervals. The treadmill’s motor and adjustable speeds make it easy to transition between fast and slow intervals.
Progressive Speed Intervals
Goal: Improve stamina by gradually increasing speed.
- Warm-Up: 5 minutes at 2.5 mph (light walking)
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Workout:
- 1-minute walk at 3.0 mph
- 1-minute jog at 4.0 mph
- 1-minute run at 5.0 mph
- 1-minute sprint at 6.5 mph
- Repeat the cycle for 8 rounds
- Cool Down: 5 minutes at 2.5 mph (light walking)
The workout progressively increases the speed every minute. It’s a simple way to gradually push your limits while keeping recovery phases manageable. The UREVO Strol 1 Pro’s quiet motor ensures that you can make smooth transitions between speeds.
5 Best HIIT Treadmill Workouts for Intermediate Level
Fast Walking & Sprint Intervals
Goal: Build endurance and speed with alternating sprint and brisk walking intervals.
- Warm-Up: 5 minutes at 3.0 mph (light walking)
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Workout:
- 1 minute sprint at 7.0 mph
- 1.5 minutes brisk walk at 4.0 mph
- Repeat for 10 rounds
- Cool Down: 5 minutes at 3.0 mph (light walking)
The workout balances intense sprinting with a longer walking recovery phase. You can push your sprint speed up to 7 mph, which is within the capabilities of the UREVO Strol 1 Pro.
Pyramid Sprint Intervals
Goal: Improve stamina with progressively increasing sprint intervals.
- Warm-Up: 5 minutes at 3.0 mph
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Workout:
- 30 seconds sprint at 6.5 mph
- 1 minute walk at 3.0 mph
- 45 seconds sprint at 7.0 mph
- 1 minute walk at 3.0 mph
- 1 minute sprint at 7.5 mph
- 1 minute walk at 3.0 mph
- Repeat the cycle 3-4 times
- Cool Down: 5 minutes at 3.0 mph
This pyramid format increases sprint duration progressively, pushing your cardiovascular endurance and speed tolerance.
Incline Intervals
Goal: Build strength and power by integrating incline challenges.
- Warm-Up: 5 minutes at 3.0 mph
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Workout:
- 1 minute walk at 4.0 mph with 5% incline
- 1 minute run at 6.5 mph with 5% incline
- 1 minute walk at 4.0 mph with 7% incline
- 1 minute run at 6.5 mph with 7% incline
- Repeat for 8-10 rounds
- Cool Down: 5 minutes at 3.0 mph (flat)
Use the incline settings on the UREVO Strol 1 Pro to simulate uphill walking and running. This is a great workout to enhance both leg strength and cardiovascular endurance.
Tabata Sprint Intervals
Goal: Maximize fat burn with high-intensity intervals.
- Warm-Up: 5 minutes at 3.0 mph
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Workout:
- 20 seconds sprint at 7.5 mph
- 10 seconds rest (walking at 3.0 mph)
- Repeat for 8 rounds
- Cool Down: 5 minutes at 3.0 mph
Tabata is a high-intensity interval training style with 20 seconds of intense effort followed by 10 seconds of rest. This short, intense workout is ideal for boosting metabolism and increasing cardiovascular endurance.
Speed and Incline Combo
Goal: Challenge both cardiovascular and muscular endurance with combined speed and incline intervals.
- Warm-Up: 5 minutes at 3.0 mph
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Workout:
- 1 minute sprint at 6.5 mph with 3% incline
- 1 minute jog at 5.0 mph with 6% incline
- 1 minute walk at 4.0 mph with 0% incline
- Repeat for 8 rounds
- Cool Down: 5 minutes at 3.0 mph
The workout alternates between speed and incline, hitting both the cardiovascular and muscular systems. The UREVO Strol 1 Pro can easily adjust speed and incline quickly, providing an effective full-body workout.
5 Best HIIT Treadmill Workouts for Advanced Level
Extreme Sprint Intervals
Goal: Push your speed limits with maximum intensity.
- Warm-Up: 5 minutes at 3.5 mph
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Workout:
- 30 seconds sprint at 8.0 mph
- 30 seconds recovery walk at 3.0 mph
- Repeat for 15 rounds
- Cool Down: 5 minutes at 3.0 mph
This workout involves sprinting at high speeds for short bursts, followed by brief recovery walks. It is designed to build speed and explosive power while testing your anaerobic endurance.
Hill Sprints with Speed Intervals
Goal: Combine high-speed sprints with steep incline challenges for power and endurance.
- Warm-Up: 5 minutes at 3.5 mph
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Workout:
- 30 seconds sprint at 7.5 mph with 10% incline
- 1-minute jog at 5.5 mph with 5% incline
- Repeat for 10 rounds
- Cool Down: 5 minutes at 3.0 mph (flat)
The workout increases both speed and incline intensity. The combination challenges both your cardiovascular system and leg muscles, improving overall stamina and strength.
HIIT with High-Speed and High-Incline Combo
Goal: Maximize fat burning and muscle engagement with intense speed and incline intervals.
- Warm-Up: 5 minutes at 3.5 mph
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Workout:
- 1 minute sprint at 8.0 mph with 8% incline
- 1 minute jog at 6.0 mph with 5% incline
- 1 minute walk at 3.5 mph with 0% incline
- Repeat for 8-10 rounds
- Cool Down: 5 minutes at 3.0 mph (flat)
This advanced workout alternates between steep inclines and high-speed sprints. It’s a great way to improve your power, speed, and endurance. The UREVO Strol 1 Pro can adjust incline and speed rapidly to match the intensity of each phase.
Progressive Speed Sprints
Goal: Increase speed in each phase to push your endurance.
- Warm-Up: 5 minutes at 3.5 mph
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Workout:
- 1 minute sprint at 7.0 mph
- 1 minute sprint at 7.5 mph
- 1 minute sprint at 8.0 mph
- 1 minute sprint at 8.5 mph
- 1-minute walk at 3.0 mph
- Repeat for 6 rounds
- Cool Down: 5 minutes at 3.0 mph
This workout gradually increases speed, building up to maximum effort sprints. The progression is challenging and designed to test both mental and physical stamina. Each sprint should be as fast as you can handle while maintaining good form.
Advanced Tabata with Incline
Goal: Maximize fat loss with high-intensity intervals, incorporating speed and incline.
- Warm-Up: 5 minutes at 3.5 mph
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Workout:
- 20 seconds sprint at 8.0 mph with 10% incline
- 10 seconds rest (walk at 3.0 mph)
- Repeat for 10 rounds
- Cool Down: 5 minutes at 3.0 mph
This Tabata-style workout focuses on sprinting at a high speed while adding a challenging incline. The 20-second sprints are designed to push your heart rate and metabolism, while the 10-second recovery allows for a brief rest.
The Power of Treadmill HIIT Workouts
Treadmill HIIT workouts are a great way to improve fitness, burn fat, and enhance endurance, all within a short period. Whether you're just starting or you're a seasoned pro, there's a HIIT workout that fits your level and goals. The UREVO Strol 1 Pro treadmill is a versatile tool that can handle everything from beginner to advanced intervals, making it the perfect companion for your HIIT sessions.
Don't wait to take your fitness to the next level—start incorporating these HIIT workouts into your routine and feel the difference!
UREVO Strol 1 Pro Treadmill Features
| Feature | Details |
| Motor | Quiet, efficient motor for smooth transitions |
| Speed Range | 0.6 to 7.6 mph, ideal for sprints and steady-paced workouts |
| Incline | Adjustable incline (5-9%) with 3-level selection for varied workouts |
| Display | Easy-to-read LED screen showing speed, time, distance, calories, and slope |
| Foldable Design | Space-saving, easy storage for home use |
| App Integration | No app integration |
| Weight Capacity | Supports up to 265 lbs |
| Warranty | 1-year warranty for peace of mind |
