{"id":45405,"date":"2022-07-30T04:04:18","date_gmt":"2022-07-30T04:04:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45405"},"modified":"2025-02-13T19:32:45","modified_gmt":"2025-02-13T19:32:45","slug":"treadmill-hiit-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/","title":{"rendered":"A Treadmill HIIT Workout That&#8217;s Simple And Effective"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Is_HIIT_On_A_Treadmill_Effective\" >Is HIIT On A Treadmill Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Boosting_Metabolic_Rate\" >Boosting Metabolic Rate\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Weight_Loss\" >Weight Loss\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Training_Your_Anaerobic_And_Aerobic_Systems\" >Training Your Anaerobic And Aerobic Systems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Improved_Cardiovascular_Health\" >Improved Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Improving_Your_Running_Economy\" >Improving Your Running Economy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Increasing_VO2_Max_And_Lactate_Threshold\" >Increasing VO2 Max And Lactate Threshold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Reducing_Boredom\" >Reducing Boredom<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#How_To_Do_HIIT_On_A_Treadmill\" >How To Do HIIT On A Treadmill?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Start_With_A_Warm-Up\" >Start With A Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Include_A_Mix_Of_High-Intensity_And_Low-Intensity_Intervals\" >Include A Mix Of High-Intensity And Low-Intensity Intervals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Make_Sure_Youre_Working_At_Your_Max_Effort\" >Make Sure You&#8217;re Working At Your Max Effort<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Focus_On_Quality_Not_Quantity\" >Focus On Quality, Not Quantity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Cool_down_After_Your_Workout\" >Cool down After Your Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Sample_HIIT_Treadmill_Workout\" >Sample HIIT Treadmill Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#20-Minute_HIIT_Treadmill_Workout_For_Beginners\" >20-Minute HIIT Treadmill Workout For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#30-Minute_HIIT_Treadmill_Workout_For_Intermediate_Runners\" >30-Minute HIIT Treadmill Workout For Intermediate Runners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#30-Minute_HIIT_Treadmill_Workout_For_Advanced_Runners\" >30-Minute HIIT Treadmill Workout For Advanced Runners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#20-Minute_HIIT_Incline_Treadmill_Workout\" >20-Minute HIIT Incline Treadmill Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Safety_Precautions\" >Safety Precautions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Start_Slow_And_Gradually_Increase_The_Intensity_Of_Your_Workout\" >Start Slow And Gradually Increase The Intensity Of Your Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Dont_Go_All_Out_Every_Time\" >Don&#8217;t Go All Out Every Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Wear_Proper_Shoes\" >Wear Proper Shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#Use_A_Treadmill_Thats_In_Good_Condition\" >Use A Treadmill That&#8217;s In Good Condition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The sun is shining, a slight breeze in the air\u2014 it&#8217;s the perfect day for a run outside. But sometimes, life gets in the way and you just can&#8217;t make it to the great outdoors. That&#8217;s where a treadmill <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">workout<\/a> comes in handy.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treadmills are often seen as a necessary evil at the gym\u2014 a piece of equipment to be used only when weather or time constraints make running outside impossible. But that&#8217;s not the case!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treadmills can be a great tool for helping you reach your fitness goals, including weight loss, increased endurance, and improved speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways to take advantage of all that a treadmill has to offer is to incorporate high-intensity interval training (HIIT) into your workout routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">HIIT<\/a> is a type of exercise that alternates between short bursts of intensity and longer periods of recovery. It also has been shown to be incredibly effective for burning fat and improving cardiovascular health (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/high-intensity-exercise-and-your-heart#:~:text=A%20faster%20route%20to%20fitness,compared%20with%20moderate%2Dintensity%20exercise.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not sure how to get started with HIIT on the treadmill? We&#8217;ve got you covered.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-1.png\" alt=\"Treadmill HIIT Workout\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_HIIT_On_A_Treadmill_Effective\"><\/span><b>Is HIIT On A Treadmill Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer is yes! HIIT on a treadmill can be an incredibly effective workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are the proven benefits of this type of <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">workout<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosting_Metabolic_Rate\"><\/span><b>Boosting Metabolic Rate\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Metabolic rate is the rate at which your body burns calories, and <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">HIIT<\/a> has been shown to boost metabolic rate both during and after exercise (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2022\/05\/220531151946.htm#:~:text=The%20findings%20suggest%20that%20HIIT,chemically%20alters%20key%20metabolic%20proteins.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During HIIT, your body has to work harder to supply oxygen to your muscles, which causes your heart rate to spike and results in an increased calorie burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But! The benefits don&#8217;t stop there. After you finish your <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT workout<\/a>, your body will continue to burn more calories as it works to repair and recover from the exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><b>Weight Loss\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT is an excellent workout for those aiming to lose weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Not only does it burn a significant number of calories, but it also helps you build lean muscle mass\u2014 which boosts your metabolism and helps you burn even more calories throughout the day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Training_Your_Anaerobic_And_Aerobic_Systems\"><\/span><b>Training Your Anaerobic And Aerobic Systems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT workouts alternate between periods of high-intensity and low-intensity exercise, which means that they effectively train both your anaerobic and aerobic systems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your anaerobic system is responsible for powering short bursts of intense <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">activity<\/a>, while your aerobic system helps you sustain lower-level exercise for longer periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By training both of these systems, you&#8217;ll be better equipped to handle any type of physical activity\u2014 whether it&#8217;s a short sprint or a long-distance run.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\">Barbell Workout Plan For Beginners<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-4.png\" alt=\"Treadmill HIIT Workout\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Cardiovascular_Health\"><\/span><b>Improved Cardiovascular Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT<\/a> has been shown to improve cardiovascular <a href=\"https:\/\/betterme.world\/articles\/men-body-types\/\">health<\/a> in several ways. First, it helps lower blood pressure and resting heart rate (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/high-intensity-exercise-and-your-heart#:~:text=A%20faster%20route%20to%20fitness,compared%20with%20moderate%2Dintensity%20exercise.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also increases the efficiency with which your heart pumps blood, and helps improve the health of your arteries. All of these effects lead to a reduced risk of heart disease and stroke (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/high-intensity-exercise-and-your-heart#:~:text=A%20faster%20route%20to%20fitness,compared%20with%20moderate%2Dintensity%20exercise.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Your_Running_Economy\"><\/span><b>Improving Your Running Economy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running economy is a measure of how efficiently you use oxygen while running, and it&#8217;s an important determinant of endurance. HIIT has been shown to improve running economy, which means that you&#8217;ll be able to run for a longer time with less effort (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254616300813\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increasing_VO2_Max_And_Lactate_Threshold\"><\/span><b>Increasing VO2 Max And Lactate Threshold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">VO2 max is a measure of the maximum amount of oxygen that your body can utilize during exercise, and the lactate threshold is the point at which your muscles start to produce lactic acid.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT has been shown to increase both of these measures, which means that you&#8217;ll be able to exercise at a higher intensity for longer periods before your muscles start to fatigue (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254616300813\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reducing_Boredom\"><\/span><b>Reducing Boredom<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running at a constant speed can quickly get boring. But you&#8217;ll never get bored with <a href=\"https:\/\/betterme.world\/articles\/4-week-body-transformation-female\/\">HIIT<\/a> because you&#8217;re constantly changing up the intensity. This can help you stay motivated to stick with your workout routine and reach your fitness goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-1.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_HIIT_On_A_Treadmill\"><\/span><b>How To Do HIIT On A Treadmill?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are endless possibilities when it comes to designing a HIIT treadmill workout, but there are a few rules you must follow:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_With_A_Warm-Up\"><\/span><b>Start With A Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start your HIIT workout, it&#8217;s important to warm up your muscles with some light aerobic exercise. This will help reduce your risk of injury and help you get the most out of your workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good warm-up should last for 5 to 10 minutes and should gradually increase your heart rate.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Include_A_Mix_Of_High-Intensity_And_Low-Intensity_Intervals\"><\/span><b>Include A Mix Of High-Intensity And Low-Intensity Intervals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The key to HIIT is alternating between periods of high-intensity and low-intensity exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good rule of thumb is to start with intervals that are 30 seconds of high-intensity exercise followed by a minute of low-intensity exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you get more comfortable with HIIT, you can gradually increase the length of your high-intensity intervals.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Sure_Youre_Working_At_Your_Max_Effort\"><\/span><b>Make Sure You&#8217;re Working At Your Max Effort<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT is only effective if you&#8217;re working at or near your maximum effort during high-intensity intervals. This means that you should be breathless and your heart rate should be elevated when you&#8217;re doing the high-intensity intervals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure if you&#8217;re working hard enough, try using a heart rate monitor to make sure you&#8217;re in the correct zone.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Treadmill_HIIT_Workout\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Smartphone-Banner-1.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Focus_On_Quality_Not_Quantity\"><\/span><b>Focus On Quality, Not Quantity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to HIIT, quality is more important than quantity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s better to do a few well-designed HIIT workouts per week than to try to do too much and end up overtraining or getting injured.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool_down_After_Your_Workout\"><\/span><b>Cool down After Your Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After you finish your HIIT workout, it&#8217;s important to cool down with some light aerobic exercise. This will help gradually lower your heart rate and help your muscles recover.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good cool-down should last for 5 to 10 minutes.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_HIIT_Treadmill_Workout\"><\/span><b>Sample HIIT Treadmill Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample HIIT treadmill workout that you can try:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"20-Minute_HIIT_Treadmill_Workout_For_Beginners\"><\/span><b>20-Minute HIIT Treadmill Workout For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up for 5 minutes at an easy pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 sets: 30 seconds hard with 30 seconds easy. You should feel like you&#8217;re working at a 7 or 8 on a scale of 1 to 10.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down for 5 minutes at an easy pace.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"30-Minute_HIIT_Treadmill_Workout_For_Intermediate_Runners\"><\/span><b>30-Minute HIIT Treadmill Workout For Intermediate Runners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up for 5 minutes at an easy pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 15 sets: 30 seconds hard with 30 seconds easy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down for 5 minutes at an easy pace.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"30-Minute_HIIT_Treadmill_Workout_For_Advanced_Runners\"><\/span><b>30-Minute HIIT Treadmill Workout For Advanced Runners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up for five minutes at an easy pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 16 sets: 45 seconds hard with 30 seconds easy. You should feel like you&#8217;re working at a 9 or 10 on a scale of 1 to 10.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down for 5 minutes at an easy pace.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"20-Minute_HIIT_Incline_Treadmill_Workout\"><\/span><b>20-Minute HIIT Incline Treadmill Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up for 5 minutes at an easy pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8 sets: 1 minute at a steep incline (10-12%) with 1 minute of recovery\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down for 5 minutes at an easy pace.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\">Effective And Simple No Equipment Workout Plan<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-1.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Precautions\"><\/span><b>Safety Precautions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with any type of exercise, it&#8217;s important to take some safety precautions when doing HIIT on a treadmill.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few things to keep in mind:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow_And_Gradually_Increase_The_Intensity_Of_Your_Workout\"><\/span><b>Start Slow And Gradually Increase The Intensity Of Your Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to HIIT, it&#8217;s important to start slow and gradually increase the intensity of your workout. If you try to do too much too soon, you increase your risk of injury or burnout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Go_All_Out_Every_Time\"><\/span><b>Don&#8217;t Go All Out Every Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to have some easy days mixed in with your HIIT workouts. If you go all out every time, you&#8217;ll quickly become overtrained and burned out.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><b>Listen To Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you start to feel pain or fatigue, slow down or stop altogether. It&#8217;s important to listen to your body and not push yourself too hard.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Treadmill_HIIT_Workout\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wear_Proper_Shoes\"><\/span><b>Wear Proper Shoes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure you&#8217;re wearing proper shoes that are designed for running or treadmill workouts. Wearing the wrong type of shoes can lead to injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_A_Treadmill_Thats_In_Good_Condition\"><\/span><b>Use A Treadmill That&#8217;s In Good Condition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Be sure to use a treadmill that&#8217;s in good condition and that you feel comfortable using. If you&#8217;re not comfortable with a particular machine, don&#8217;t use it.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">HIIT is a great way to get a quick and effective workout. If you&#8217;re new to HIIT, start slow and gradually increase the intensity of your workouts. Listen to your body and don&#8217;t push yourself too hard. Most importantly, make sure you&#8217;re using proper form and technique to avoid injuries.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The sun is shining, a slight breeze in the air\u2014 it&#8217;s the perfect day for a run outside. But sometimes, life gets in the way and you just can&#8217;t make it to the great outdoors. That&#8217;s where a treadmill workout comes in handy. Treadmills are often seen as a necessary evil at the gym\u2014 a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":69071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[263,6],"tags":[],"coauthors":[45],"class_list":["post-45405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treadmill","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Treadmill HIIT Workout That&#039;s Simple And Effective - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 TREADMILL HIIT WORKOUT \u27a4 is simple and effective. Find out how to reap the benefits of HIIT without overtraining or getting injured. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Treadmill HIIT Workout That&#039;s Simple And Effective\" \/>\n<meta property=\"og:description\" content=\"This \u2605 TREADMILL HIIT WORKOUT \u27a4 is simple and effective. Find out how to reap the benefits of HIIT without overtraining or getting injured. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T19:32:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Cover-5-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"A Treadmill HIIT Workout That&#8217;s Simple And Effective\",\"dateModified\":\"2025-02-13T19:32:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/\"},\"wordCount\":1536,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Cover-5.png\",\"articleSection\":[\"Treadmill\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The sun is shining, a slight breeze in the air\u2014 it's the perfect day for a run outside. But sometimes, life gets in the way and you just can't make it to the great outdoors. That's where a treadmill <a href=\\\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\\\">workout<\/a> comes in handy.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Treadmills are often seen as a necessary evil at the gym\u2014 a piece of equipment to be used only when weather or time constraints make running outside impossible. But that's not the case!\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Treadmills can be a great tool for helping you reach your fitness goals, including weight loss, increased endurance, and improved speed.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One of the best ways to take advantage of all that a treadmill has to offer is to incorporate high-intensity interval training (HIIT) into your workout routine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\\\">HIIT<\/a> is a type of exercise that alternates between short bursts of intensity and longer periods of recovery. It also has been shown to be incredibly effective for burning fat and improving cardiovascular health (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/high-intensity-exercise-and-your-heart#:~:text=A%20faster%20route%20to%20fitness,compared%20with%20moderate%2Dintensity%20exercise.\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Not sure how to get started with HIIT on the treadmill? We've got you covered.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-1.png\\\" alt=\\\"Tr ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/\",\"name\":\"A Treadmill HIIT Workout That's Simple And Effective - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Cover-5.png\",\"dateModified\":\"2025-02-13T19:32:45+00:00\",\"description\":\"This \u2605 TREADMILL HIIT WORKOUT \u27a4 is simple and effective. 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Find out how to reap the benefits of HIIT without overtraining or getting injured. Just keep reading for more!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"A Treadmill HIIT Workout That's Simple And Effective","og_description":"This \u2605 TREADMILL HIIT WORKOUT \u27a4 is simple and effective. Find out how to reap the benefits of HIIT without overtraining or getting injured. Just keep reading for more!","og_url":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-13T19:32:45+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Cover-5-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"A Treadmill HIIT Workout That&#8217;s Simple And Effective","dateModified":"2025-02-13T19:32:45+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/"},"wordCount":1536,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Cover-5.png","articleSection":["Treadmill","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The sun is shining, a slight breeze in the air\u2014 it's the perfect day for a run outside. But sometimes, life gets in the way and you just can't make it to the great outdoors. That's where a treadmill <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">workout<\/a> comes in handy.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Treadmills are often seen as a necessary evil at the gym\u2014 a piece of equipment to be used only when weather or time constraints make running outside impossible. But that's not the case!\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Treadmills can be a great tool for helping you reach your fitness goals, including weight loss, increased endurance, and improved speed.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">One of the best ways to take advantage of all that a treadmill has to offer is to incorporate high-intensity interval training (HIIT) into your workout routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">HIIT<\/a> is a type of exercise that alternates between short bursts of intensity and longer periods of recovery. It also has been shown to be incredibly effective for burning fat and improving cardiovascular health (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/high-intensity-exercise-and-your-heart#:~:text=A%20faster%20route%20to%20fitness,compared%20with%20moderate%2Dintensity%20exercise.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Not sure how to get started with HIIT on the treadmill? We've got you covered.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Hiit_Workout\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-1.png\" alt=\"Tr ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/","url":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/","name":"A Treadmill HIIT Workout That's Simple And Effective - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/treadmill-hiit-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Cover-5.png","dateModified":"2025-02-13T19:32:45+00:00","description":"This \u2605 TREADMILL HIIT WORKOUT \u27a4 is simple and effective. Find out how to reap the benefits of HIIT without overtraining or getting injured. 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