4 Best HIIT treadmill workout to melt stubborn fat.

If long-distance running feels like slow-torture to you then you should consider shifting to HIIT workout on the treadmill. High-intensity interval training is an excellent way to burn more calories in a short duration of time.

Sprinting outdoors looks like an ideal way to HIIT workout but that’s not possible in every season. Once the winter hits, it becomes almost impossible to work out every day.

Solution? Having a treadmill at home.

A home treadmill can help you stay regular with your daily workouts without being worried about the harsh weather.

let’s have in-depth details about the best HIIT treadmill workout for you.

Before you jump on your treadmill for the HIIT workout, It’s essential to find your sweet spot for the HIIT workout. Here are some practical tips.

  • As the name suggests, you need to keep your intensity high, but you need to find the right speed and incline settings for sustaining that high-intensity workout.
  • Initially, find your perfect speed that you can run for a total 1 minute, it can be between 6mpl to 12 mph. If you are running easily for one minute then you need to increase and if you can’t sustain for 1 minute then you need to bring it down.
  • Recognizing your perfect 1-minute limit is very crucial for the HIIT workout, after this minute, you should feel pretty wiped-out and have a need to slow things down.

Best HIIT Treadmill Workout

We’ve shortlisted some amazing ideas for your indoor HIIT workouts that can be done on the treadmill to ensure consistent application even during winter’s dark, cold months.

Interval Sprints

HIIT training never needs to be complicated, This is one of the most common HIIT sprints performed in the fitness community.

Step 1: This HIIT training consists of 8 rounds.  

Step 2:  Warm-up for 4-5 minutes.

Step 3:  Find your sweet spot to run for 60-seconds at high intensity.

Step 4: Rest for 90-seconds.

Repeat the whole step 3 and step 4 for 8 rounds.

30-second splits

A bit more intense than the interval sprints. 10 rounds are enough to spice up your metabolism for the whole day.

Step 1: Warm-up for 4-5 minutes.

Step 2:  Find your sweet spot to run for 30-seconds at high intensity. Running speed should be a little higher in a 30-second run in comparison on the 60-second run.

Step 3: Rest for 30-seconds.  

Repeat Step-2 and Step-3 for 10 rounds. It’s just a 10 minutes workout butt works really well to get in shape.

Hill Sprinting

Looking to intensify the workout session? Opt for hill sprinting. Till the end of the workout, you will be pleading for mercy.

Step 1: Warm-up for 4-5 minutes.

Step 2: Change the Incline setting to 5%.

Step 3: Sprint for 30 seconds and rest for 90 seconds.

Hill sprinting can be quite intense for everyone, start with only 4-5 rounds and you can make the progression in terms of speed and number of rounds.

Tabata intervals

Tabata workout is one of the most famous forms of High-intensity interval training, it includes a 20-second workout and 40-second rest. Tabata Intervals contains 8-rounds.  

Although 20 seconds might sound quite easy to accomplish but it’s not. Your body will start to feel the burn after 4th rounds and will get on the verge of collapse after the 6th round.

Tabata workout was designed to test the endurance of soldiers before their recruitment but now it became an integral part of the fitness community.

Step 1: Warm up for 4-5 minutes.

Step 2: Find your best speed you can sustain for 20 seconds.

Step 3: Sprint for 20 seconds and rest for 40 seconds.

Step 4: Continue the process until the completion of 8th rounds.

Tabata workout can seriously torch up your stubborn fat. It’s a versatile workout that can we followed to strengthen different body parts, you can include Tabata interval training within Pushups (20-second pushup and 40-second rest), burpees(20-second pushup and 40-second rest), squats(20-second pushup and 40-second rest).

It’s a highly versatile 4-minute workout that can be done anytime and anywhere.  


Why HIIT workout is so effective?

There are two types of muscle fibers in our body, slow-twitch, and fast-twitch.

Slow-twitch: its a muscle fiber that is responsible for aerobic activities like long-distance running. These muscle fibers are designed to deliver sustainable endurance for a longer duration. These muscles are not capable of delivering powerful bursts.

Fast-twitch: the body uses these muscle types when it requires a powerful burst of energy. These muscle fibers define your strength capabilities. The body also requires more energy to feed fast-twitch fibers. A higher density of fast-twitch fibers means a better metabolic rate.

HIIT workouts require a strong burst of power which leads to the development of fast-twitch fibers. Resulting? Your body burns more calories while it gets stronger.  

But you can do weight training for the development of fast-twitch, why HIIT cardio?

Weight training surely involves the development of fast-twitch muscle fibers but it does not provide the “Afterburn” effects.

When you do a regressive HIIT workout, you push your body to its limits and body experience the depletion of blood oxygen level (that’s the reason you feel powerless after HIIT workout).

After HIIT workout your body works extensively to maintain the oxygen reserves which leads to more calorie burning.

HIIT workout can keep your metabolism boosted for 16-24 hours after the workout period.

Read more:



Thanks for reading. Questions welcomed in the comments as always. 

This site contains affiliate links as well as general health and fitness information. Please read my Medical Disclaimer and Writing Disclaimer for more information.