HIIT Treadmill Weekend Workout

The Treadmill

I don’t know about you, but living in Seattle makes it difficult to plan to go running outside with the rain.  And I don’t exactly enjoy running sopping wet with the extra water weight.  As soon as the sun breaks through the clouds, people come out of the woodworks to get outside, and that includes running!   But when it is rainy or too cold or too hot or too much pollution or too late or too dark (and the list goes on) hit up your nearby treadmill.

If you aren’t used to the idea of running in place for 30 minutes, you aren’t the only one according to this article on treadmill history.  Personally, I’m not what you would call a running fanatic because I honestly just don’t enjoy running for hours on end, but I do like a challenge and to mix things up in my workouts like trying this HIIT program.

High Intensity Interval Training

According to ACE Fitness, High Intensity Interval Training (HIIT) is a system of organizing cardiorespiratory training consisting of repeated bouts of short duration, high-intensity exercise intervals with periods of lower intensity intervals of active recovery.  When you are in a high-intensity interval, you should feel like you are working at a 7 or higher on a scale from 1-10.  The recovery period is important for you to store up energy for your next high-intensity interval.  This type of workout helps your body improve in its energy efficiency.  Do not perform HIIT more than twice a week.

The Workout

This treadmill workout is for people of all fitness levels.  There is allotted time for you to warm-up and cool-down, and there are high-intensity drills followed by periods of recovery.  The key is to feel like you are working hard and out of breath during the high-intensity intervals.  You should feel like you can speak a sentence, but not hold a conversation.  Just remember that you are working to recovery, and know that your body will get a break after the high-intensity interval.

If you are a beginner, you might need to lower the speed a bit, and if you are advanced, you might need to move a little faster than the suggested speeds.  I would encourage everyone to try to stick with the incline levels.  If you aren’t sure how often you should do cardiovascular workouts, check out my post on building workout routines.  Let me know how it goes!

Print Your HIIT Treadmill Workout Here

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Kasey Shuler

Kasey Shuler

Hey y'all, my name is Kasey and I started this blog in 2012 under the name Well of Health out of an overflowing passion to teach wellness. I am a wife to Mattox and new mom of my own 24-hour personal trainer named Ellie. I have a degree in Health Promotions, am an ACSM certified personal trainer, and an AFAA certified group fitness instructor for classes like spin and Body Pump. I love Jesus, experimenting with healthy recipes, interval training, DQ blizzards, and writing for this blog!


  1. April 27, 2012 at 8:01 pm — Reply

    I just tried your half hour HIIT workout this evening. I enjoyed it. Any chance you’ll be adding a more advanced version for me to try next?

    • Kasey Shuler
      April 28, 2012 at 7:05 am — Reply

      Nice! I am always making up new workouts, so YES I will add a more advanced version for you. In the meantime, increase your speed by 1-2 MPH for every interval to make it more challenging. Happy running!

  2. […] HIIT Treadmill Workout from Well of Health […]

  3. […] more about the benefits of high intensity interval training (HIIT) on my treadmill workout here, and about how you should feel on a scale of 1-10 during the intervals on my spin workout here. You […]

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