Try Our HIIT Treadmill Routine for a Super-Efficient, Fat Burning Workout

Go hard or go home. That’s pretty much the motto of HIIT—High Intensity Interval Training. This super-efficient training technique burns calories, boosts metabolism, improves your heart health and is a seriously challenging workout—all within 30 minutes.

Fitness HIIT treadmill

What is HIIT?

You don’t have to spend hours at the gym to get that summer six pack. In fact, you can squeeze in a fat-burning HIIT workout during your lunch break.

HIIT is a form of interval training where you push yourself to the max for quick periods of intense bursts, followed by short “recovery” periods. Alternating between periods of quick, anaerobic exercise with less intense recovery periods has its benefits.


Benefits of HIIT

One of the biggest benefits of doing a HIIT workout is that you can get maximum health benefits in minimal time. Workouts are generally 30 minutes or less and benefits include:

  1. Burns a lot of calories in a short amount of time
  2. Little equipment needed
  3. Boosts endurance
  4. You can do it almost anywhere
  5. Improves your heart health
  6. Burns calories even after your workout is done
  7. Quick and convenient
  8. Increases your metabolism

Fitness HIIT treadmill 1

Using the treadmill for a HIIT workout

You may not feel comfortable or ready to design and carry out your own HIIT workout just yet. That’s okay! You can do a complete HIIT workout at the EDGE using our treadmills and still receive all of the benefits.

We’ve designed a HIIT workout to get you started. Based on your fitness level, you can modify this to be more or less challenging. So grab your headphones, hop on a treadmill, and get ready to push yourself!


Basic HIIT Treadmill Workout

Warm Up: Brisk walk or jog at a comfortable pace for 5 minutes.

  1. Set your speed to a very challenging pace. We recommend between 7 and 11 mph. Go all out sprinting for 30 seconds.
  2. Lower the speed to 3.5 to 4 mph and walk for one minute. This is your recovery period.  Do not leave the treadmill running at the higher speed and “hop” off for your rest interval!
  3. Repeat the cycle 7 more times for a total of 8 cycles.

Cool down: Walk at your recovery speed for five minutes to cool down.

Make this HIIT workout even more intense by adding an incline to your treadmill. You can set your incline from 1.0 to 4.0 to really kick yourself into gear with this HIIT!


The benefits of HIIT will continue even after you leave the gym. Not only will you feel like a rockstar for pushing yourself past your limits, you’ll also continue to burn calories long after you shut off that treadmill.

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