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30 Minute Treadmill HIIT Workout

30 Minute Treadmill HIIT Workout

You may love it or hate it, but the treadmill is your fat-fighting friend, and guess what pud? You’re getting on it.

The treadmill used correctly is a very effective fat-fighting machine. By focussing on effort, and applying high-intensity principles to this treadmill workout, you can increase the amount of fat you’re burning per session in less time. To reap the full fat burning benefits, it’s imperative you work at your maximum output for the required duration – don’t be tempted to stick to level you’re comfortable with. My advice? Get comfortable with being uncomfortable.

If you’re wondering why you should put your body through repeated grimace inducing sprints, you’ll be relieved to know studies have shown that HIIT burns up to 9 times more fat than traditional cardiovascular exercise, and keeps your metabolism higher for more than 24 hours post-workout. In your post-recovery state your slightly elevated heart rate, and metabolic rate means an extra calorie burn during your recovery period – who can complain with that!


Start with a brisk walk for 30 seconds, then pick up the pace to a light jog at a steady state. After 3 minutes, increase the pace for a further one minute working at 70% of your max effort, before bringing it back to a steady state. Without stopping begin the main workout below.


40 second sprint – max effort

20 second recovery

X 5

30 second sprint – max effort

20 second recovery

X 7

To add difficulty, gain leg power by increasing the incline level to simulate short hill sprints.


Bring the pace down to a slow walk, taking deep breaths in through the mouth and out through the nose.


Written by Physical Training Instructor @PTI_Thompson

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