HIIT Treadmill Workout to Burn Fat and Boost Your Metabolism

The Best HIIT Treadmill Workout

I definitely have a love/hate relationship with sprints. As much as I hate the difficulty of a HIIT workout, I love the amazing results I see from them. When trying to lose fat, I incorporate HIIT into my routine at least once a week in addition to other forms of cardio.

Now I personally prefer to do HIIT sprints outside as it allows me to exert max effort while sprinting. However sometimes it’s just easier to perform them inside on the treadmill (especially if the weather isn’t on my side). You should also incorporate this workout to change up your cardio routine in the gym. If you’re like most people who simply walk or jog on the treadmill for an hour then go home, I highly recommend you try out this workout instead. Although it will be much harder than what you’re used to, you’ll burn more calories and will see amazing results. With that being said, here’s one of my favourite 20 minute HIIT sprints treadmill workouts I use to burn fat.

In this workout you’ll be alternating between sprints and a rest period. The “work interval” represents the time in which you will be sprinting. The “recovery interval” represents the time in which you will be recovering. Feel free to adjust the interval times or speed in order to suit your fitness level.

The Workout

Warm Up: 5 minutes of a walk/jog (2.5 minute walk then 2.5 minute slow jog). You can do some dynamic leg swings as part of your warm up as well.

 

Work Interval 1: 20 second sprint with incline (I use speed 10 with incline set at 6.5)

Recovery Interval 1: 60 second walk (I use speed 3 to walk while keeping the 6.5 incline)

Work Interval 2: 20 second sprint with incline – add 0.5 to speed (I use speed 10.5 with incline set at 6.5)

Recovery Interval 2: 60 second walk (I use speed 3 to walk while keeping the 6.5 incline)

Work Interval 3: 20 second sprint with incline – add 0.5 to speed (I use speed 11 with incline set at 6.5)

Recovery Interval 3: 60 second walk (I use speed 3 to walk while keeping the 6.5 incline)

Work Interval 4: 20 second sprint with incline – add 0.5 to speed (I use speed 11.5 with incline set at 6.5)

Recovery Interval 4: 60 second walk (I use speed 3 to walk while keeping the 6.5 incline)

Work Interval 5: 20 second sprint with incline – add 0.5 to speed (I use speed 12 with incline set at 6.5)

Recovery Interval 5: 60 second walk (I use speed 3 to walk while keeping the 6.5 incline)

 

Cool Down: Around 5 minutes of walking or a slow jog.

This workout will only take about 15 minutes to complete. But if you work hard during your work intervals, you’ll end up burning tons of calories and boost your metabolism. Try this out during your next cardio workout and let me know what you think!

 

 

 

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