20 Minute HIIT Treadmill Workouts

20 minute HIIT Treadmill workout One Fit MotherTo get your best body in less time, try these two 20 minute run/walk high intensity interval training (HIIT) workouts on the treadmill. You will blast fat and calories while toning your lower body. Don’t forget to keep your abs braced and turned on.

The first workout is great place to start for beginners. If you are more seasoned, use it as a warm up to your other workouts or end with it as a finisher for an additional calorie burn.

Beginner Treadmill Workout

Warm up

  • 5 minute walk at 3MPH

Round 1

  • 30 second jog at 5 MPH
  • 2 minute walk at 3 MPH

Round 2

  • 30 second jog at 5 MPH
  • 2 minute walk at 3 MPH

Round 3

  • 30 second jog at 5 MPH
  • 2 minute walk at 3 MPH

Round 4

  • 30 second jog at 5 MPH
  • 2 minute walk at 3 MPH

Cool Down

  • 5 minute walk at 3MPH

 

Once you’ve mastered the first workout – up the intensity with less walking and more sprinting with this second workout.

HIIT Treadmill Workout

Warm up

  • 5 minute walk at 3MPH

Round 1

  • 1 minute sprint at 8 MPH
  • 1 minute sprint at 6 MPH

Round 2

  • 1 minute sprint at 8 MPH
  • 1 minute sprint at 6 MPH

Round 3

  • 1 minute sprint at 8 MPH
  • 1 minute sprint at 6 MPH

Round 4

  • 1 minute sprint at 8 MPH
  • 1 minute sprint at 6 MPH

Round 5

  • 1 minute sprint at 8 MPH
  • 1 minute sprint at 6 MPH

Cool Down

  • 5 minute walk at 3MPH

Remember the goal is to increase the speed of your sprints each time for more calorie burn and intensity!

If you are looking for more cardio workouts to do at home or on vacation check out this stairs workout or try one of these jump rope workouts. Don’t forget to warm up and stretch after!

 

 

 

About Heather Valentine

Heather Valentine is a National Academy of Sports Medicine Certified Personal Trainer and Nutritionist who believes in building your best body from the inside out.

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