Happy Fitness Friday! The weekend is the perfect time to try something new and fun in your fitness routine, like this killer at home treadmill workout I’ve programmed just for you.
Most people have a love/hate relationship with the treadmill. It’s an awesome piece of equipment that can deliver a killer workout to beginner and advanced athletes alike, but if you’re going to get on it and just run for 30 minutes, it can be boring as heck.
There are dozens of ways to mix up your treadmill training, and one of my favorites is to incorporate high-intensity intervals into your cardio session.
I’m not alone. Treadmill-based workout studios like OrangeTheory are popping up all over the country, and even fitness powerhouse Crunch Gyms offer a 30-minute Tread n’ Shred class.
If you want to get the intense fitness benefits of a HIIT treadmill workout, try this boredom-busting routine on your own. All you’ll need is a good pair of sneakers, 30 minutes, and a killer playlist (I’ve even suggested one for you below).
The workout is perfect for every level, and I’ve included suggested an rate of perceived exertion (RPE), as well as suggested speeds and inclines to get there for walkers, joggers, and runners.
HIIT Treadmill Workout: Bust Boredom and Torch Calories
Give it a try, and be sure to let us know what you thought of these calorie-torching intervals in the comments!
| Minutes | RPE | Walkers | Joggers | Runners |
| 0-5 | 3- Warming Up |
Speed: 3.5-4.5
Incline: 0-1% |
Speed: 4.5-5.5
Incline: 1% |
Speed: 5.5+
Incline: 1% |
| 5-8 | 5-7- First Interval Effort |
Speed: 3.5-4.5
Incline: 5-8% |
Speed: 1 mph faster than warm up
Incline: 3% |
Speed: 1 mph faster than warm up
Incline: 3% |
| 8-10 | 3-5- Recover |
Speed: 3.5-4.5
Incline: 0-1% |
Speed: 4.5-5.5
Incline: 1% |
Speed: 5.5+
Incline: 1% |
| 10-13 | 7-8- Second interval effort (harder than first) |
Speed: 3.5-4.5
Incline: 6-9% |
Speed: 1 mph faster than warm up
Incline: 5% |
Speed: 1 mph faster than warm up
Incline: 5% |
| 13-15 | 3-5- Recover |
Speed: 3.5-4.5
Incline: 0-1% |
Speed: 4.5-5.5
Incline: 1% |
Speed: 5.5+
Incline: 1% |
| 15-18 | 8-9- Third interval effort (harder than second) |
Speed: 3.5-4.5
Incline: 8-10% |
Speed: 1 mph+ faster than warm up
Incline: 8% |
Speed: 1 mph+ faster than warm up
Incline: 8% |
| 18-20 | 3-5- Recover |
Speed: 3.5-4.5
Incline: 0-1% |
Speed: 4.5-5.5
Incline: 1% |
Speed: 5.5+
Incline: 1% |
| 20-23 | 9+- Final Interval Effort |
Speed: 3.5-4.5
Incline: 10-12% |
Speed: 1 mph+ faster than warm up
Incline: 10% |
Speed: 1 mph+ faster than warm up
Incline: 10% |
| 23-24 | 10-All-Out Effort |
Speed: 3.5-4.5
Incline: 15% |
Speed: 2 mph+ faster than warm up
Incline: 10% |
Speed: 2 mph+ faster than warm up
Incline: 10% |
| 24-30 | 3- Cool Down |
Speed: 3.0
Incline: 1% |
Speed 3.0
Incline 1% |
Speed: 3.0
Incline: 1% |
Classic Rock HIIT Playlist:
T.N.T. – AC/DC
Rock You Like a Hurricane – Scorpions
You Really Got Me – Van Halen
Barracuda – Heart
Life in the Fast Lane – Eagles
Bad Reputation – Joan Jett
Rebel Yel l- Billy Idol
Walk this Way – Aerosmith