5 Best Treadmill Interval Workouts for Weight Loss

When it comes to fitness, I often suggest treadmill interval workouts to my clients who want to accelerate weight loss and improve their overall fitness levels. These workouts are not only efficient in terms of time but also highly effective in burning fat, improving cardiovascular health, and strengthening muscles.

The beauty of interval training lies in its combination of high-intensity effort and recovery intervals. This creates a challenging workout that helps burn more calories during and after the session. The high-intensity intervals boost metabolism and lead to the "afterburn" effect, where the body continues to burn calories post-workout.

Unlike steady-state cardio, where the heart rate remains consistent throughout the workout, interval training keeps the body guessing by alternating between fast bursts of effort and slower recovery phases. This variation makes the workout engaging and prevents the body from plateauing, ensuring continuous progress.

Whether the goal is weight loss, increased stamina, or muscle building, interval treadmill workouts offer a full-body challenge suitable for all fitness levels. Additionally, they are easy to incorporate into a busy schedule, making them ideal for those looking for quick and effective results.

In this guide, I will outline some of the best treadmill interval workouts for weight loss, each designed to target different aspects of fitness and provide variety to keep you motivated. Each workout includes detailed exercises and specific instructions to help you perform every interval accurately and efficiently.

Whether you're a beginner or an experienced runner, these treadmill interval workouts can help you achieve your fitness goals faster and more effectively. Let's get started!

Workout #1: Fat Burner HIIT

What you need: A treadmill with speed control. This workout enhances cardiovascular endurance, targets fast-twitch muscle fibers, and boosts metabolism.

The Routine

• High-Speed Sprints – 3 sets of 30 seconds sprint, 1 minute walk


• Incline Walks – 3 sets of 2 minutes walk, 1 minute rest


• High-Knee Runs – 3 sets of 20 seconds high knees, 40 seconds rest

1. High-Speed Sprints

1. Set the treadmill to a speed of 9-10 mph.


2. Sprint for 30 seconds, then reduce speed to 3-4 mph and walk for 1 minute.


3. Repeat for 3 sets, focusing on maintaining speed during the sprint phases.

2. Incline Walks

1. Adjust the incline to 8% and set the speed to 3-4 mph.


2. Walk at this incline for 2 minutes, then step off the treadmill and rest for 1 minute.


3. Repeat, engaging your core and glutes with each incline step.

3. High-Knee Runs

1. Set the treadmill to 7-8 mph and focus on bringing your knees up high with each step.


2. Run with high knees for 20 seconds, then slow to a walk or stop for 40 seconds.


3. Repeat for 3 sets to increase core engagement and elevate your heart rate.

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Workout #2: Hill Climb Intervals

What you need: A treadmill with incline control. This workout strengthens lower body muscles, especially the glutes and hamstrings, while efficiently burning calories.

The Routine

• Moderate Incline Jog – 3 sets of 2 minutes jog, 1 minute walk


• Steep Incline Walks – 3 sets of 1 minute walk, 1 minute rest


• Hill Sprints – 3 sets of 20 seconds sprint, 40 seconds walk

1. Moderate Incline Jog

1. Set the incline to 5% and jog at 5-6 mph for 2 minutes.


2. Reduce the incline and walk at 3-4 mph for 1 minute.


3. Repeat, focusing on form as you maintain speed on the incline.

2. Steep Incline Walks

1. Increase the incline to 10% and walk at 3 mph.


2. Walk for 1 minute, then step off the treadmill to rest for 1 minute.


3. Repeat, maintaining a steady, controlled pace.

3. Hill Sprints

1. Set the incline to 8% and sprint at 7-8 mph for 20 seconds.


2. Reduce speed to 3 mph and walk for 40 seconds.


3. Repeat to challenge leg strength and improve endurance.

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Workout #3: Speed Pyramid

What you need: A treadmill with adjustable speed settings. This workout enhances cardiovascular fitness, builds endurance, and helps break through fitness plateaus.

The Routine

• Low-Speed Warm-Up – 3 sets of 2 minutes walk, 1 minute jog


• Speed Increase Intervals – 3 sets of 1 minute run, 1 minute rest


• Speed Decrease Intervals – 3 sets of 1 minute fast jog, 30 seconds walk

1. Low-Speed Warm-Up

1. Walk at 3 mph for 2 minutes, then increase speed to 5 mph and jog for 1 minute.


2. Repeat to warm up the body and prepare for higher speeds.

2. Speed Increase Intervals

1. Begin running at 6 mph and increase speed by 0.5 mph every 10 seconds until reaching 7.5 mph.


2. Rest for 1 minute, then repeat the set, focusing on maintaining control.

3. Speed Decrease Intervals

1. Start at 7.5 mph for 30 seconds, then reduce to 5 mph and jog for 1 minute.


2. Continue this pattern, focusing on a smooth transition between speeds.

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Workout #4: Incline Walk Intervals

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