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8 Treadmill Workouts for Everyone

treadmill workouts

Boost Your Training With HIIT & Interval Treadmill Workouts

When one person has a weight loss goal to be fit and burn unnecessary fat, HIIT is a choice for many of them. HIIT stands for High Intensity Interval Training which is one of the leading training trends in the body building & fitness industry. HIIT workouts will be very effective and quick to achieving your goal within a minimum time period. To do these type of work outs, there are many different ways available for the fitness trainees. Among them, the treadmill is a very good and apt choice for doing HIIT workouts.


3 Recommended HIIT workouts on the treadmill for maximum calories burned:

For HIIT treadmill workouts, the following are our three top recommended HIIT workouts routines.

Treadmill HIIT workout routine #1

  1. Basic warm up with walking or jogging for 10 minutes
  2. Run at 10 mph speed for 30 seconds to 1 minute
  3. Walk at 3.5 to 4 mph speed for 2 minutes
  4. Repeat the same cycle 7 more times
  5. Add a slight incline to the treadmill (if applicable)
  6. Cool down and walk for 5 minutes before stretching and drinking water

Treadmill HIIT workout routine #2

  1. Warm up for 5 minutes at the brisk walk speed
  2. Run at 7mph speed for 1 minute and at 5.5 mph for 2 minutes. Then, repeat this step for 5 times more.
  3. Walk at 3mph for 1 minute
  4. Run at 10 to 12 mph speed for 30 seconds and at 4 mph for 1 minute. Then, repeat this step for 5 more times.
  5. Finish with a 4 minutes cool down walk before stretching and drinking water.

Treadmill HIIT workout routine #3

  1. Warm up for 3 minutes at 10 kph speed.
  2. At the third minute, you have to increase the gradient to 10 %.
  3. You can continue running for 30 seconds, then overlap a treadmill.
  4. Take rest for about 30 seconds while increasing speed by 5 kph
  5. Jump back on for one more 30 seconds
  6. Repeat the same process until more 30 seconds

These HIIT treadmill workouts are very good in burning fat from your body.


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Normal interval treadmill workouts:

These are two normal interval training to burn fat.

  1. The combination of slow & fast running can be very helpful to burn fat/calories and increase your metabolism rate. You have to plan a 30 minutes interval training.
  2. Warm up for 5 minutes
  3. Run at minimum pace for 30 minutes. Take 4 intervals.
  4. Set a treadmill incline to the one percentage.

Next one,

  1. Interval I – 5 minutes warm up
  2. Interval II – 5 to 10 minutes sprinting at 8 mph
  3. Interval III, IV, and V- repeat the interval II by adjusting your sprint
  4. Internal VI – 25 to 30 minutes cool walk
  5. Hydrate, stretch and rest


The following are 2 hill/inclined treadmill workouts:

  1. To start, walk at the pace of 3.5 to 4 mph
  2. Slowly turn up an incline between 5 to 7 %
  3. Choose the steep incline or moderate incline
  4. Aim for 30 seconds on a steep incline at the challenging speed
  5. Two minutes recovery time
  6. Repeat the intervals for 5 more times.

Another hill/inclined workout on treadmill.

  1. Take usual race pace at 6 mph
  2. Incline up to 7.5 mph for 10 to 20 seconds
  3. Slow to 6 mph for 2 minutes recovery
  4. Speed up 6.5 mph and hold it for 2 minutes
  5. Two minutes recovery

Repeat the same for 5 more times.



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Walking workout routine:

The following is regular walking workout in treadmill.

  1. If you are very new to walking workout, you need to try at least half an hour treadmill walking workout at the beginning stage.
  2. Walking at a lower pace (3-4.5 mph) is helpful for beginners to complete in 30 minutes.

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