As a personal trainer, I often recommend treadmill interval workouts to clients looking to accelerate their weight loss and improve their overall fitness. These workouts not only save time, but they are also very effective in burning fat while improving cardiovascular health and building muscle.
The beauty of interval training is its ability to combine periods of high-intensity effort with recovery intervals. This creates a dynamic and challenging workout that pushes your body to burn more calories during and after the session. The high-intensity approach speeds up your metabolism and creates what’s called the “afterburn” effect, where your body continues to burn calories for hours after training.
Unlike steady-state cardio, which keeps your heart rate at a constant pace for the duration of your workout, interval training keeps your body guessing by alternating between fast-paced efforts and slower recovery phases. This variation makes training more interesting and prevents your body from adapting, ensuring that you are always progressing.
Whether you’re looking to lose a few pounds, increase your endurance, or build muscle, treadmill interval workouts offer a full-body challenge that appeals to all fitness levels. Plus, they’re easy to fit into a busy schedule, making them ideal for anyone who wants to achieve maximum results quickly.
In this guide, I’ll walk you through some of the best treadmill interval workouts for weight loss, each designed to target different fitness areas and provide variety to keep you motivated. Each workout includes a detailed exercise breakdown and specific instructions to help you perform each interval with precision and efficiency.
Whether you’re a beginner or an experienced runner, these treadmill interval workouts will help you achieve your fitness goals faster and with better results. Let’s get started!
Table of contents
Workout #1: Fat Burning HIIT

What you need: A treadmill with speed control. This workout boosts cardiovascular endurance, targets fast-twitch muscle fibers, and increases metabolism.
The routine
- High Speed Sprints – 3 sets of 30 second sprints, 1 minute walk
- Incline steps – 3 sets of 2 minutes of walking, 1 minute of rest
- Kneeling Runs – 3 sets of high knees for 20 seconds, 40 seconds rest
1. High Speed Sprints
- Set the treadmill to a speed of 9 to 10 mph.
- Sprint for 30 seconds, then reduce speed to 3-4 mph and walk for 1 minute.
- Repeat for 3 sets, focusing on maintaining speed during the sprint phases.
2. Incline Walks
- Adjust the incline to 8% and set the speed to 3-4 mph.
- Walk on this incline for 2 minutes, then get off the treadmill and rest for 1 minute.
- Repeat, engaging your core and glutes with each incline step.
3. Knee races
- Set the treadmill to 7-8 mph and focus on bringing your knees up with each step.
- Run with your knees high for 20 seconds, then slow to a walk or stop for 40 seconds.
- Repeat for 3 sets to increase core engagement and increase your heart rate.
Workout #2: Uphill Intervals


What you need: A treadmill with incline control. It strengthens your lower body muscles, especially the glutes and hamstrings, while burning calories efficiently.
The routine
- Moderate incline jog – 3 sets of 2 minutes of jogging, 1 minute of walking
- Steep walks – 3 sets of 1 minute walk, 1 minute rest
- Hill Sprints – 3 sets of 20 seconds sprint, 40 seconds walk
1. Jog at a moderate incline
- Set the incline to 5% and run at 5-6 mph for 2 minutes.
- Reduce the incline and walk at 3-4 mph for 1 minute.
- Repeat, focusing on form while maintaining speed on the slope.
2. Steep walks
- Increase the incline to 10% and walk at 3 mph.
- Walk for 1 minute, then step off the treadmill to rest for 1 minute.
- Repeat, keeping a steady, controlled pace.
3. Hill Sprints
- Set the incline to 8% and sprint at 7-8 mph for 20 seconds.
- Reduce speed to 3 mph and walk for 40 seconds.
- Repeat to challenge leg strength and increase endurance.
Workout #3: Speed Pyramid


What you need: A treadmill with adjustable speed settings. Improves cardiovascular fitness, builds endurance and helps break through fitness plateaus.
The routine
- Low speed warm-up – 3 sets of 2 minutes of walking, 1 minute of jogging
- Speed Increase Intervals – 3 sets of 1 minute run, 1 minute rest
- Speed Decrease Intervals – 3 sets of 1 minute brisk jogging, 30 seconds of walking
1. Low speed warm-up
- Walk at 3 mph for 2 minutes, then increase the speed to 5 mph and run for 1 minute.
- Repeat to warm up the body and prepare for higher speeds.
2. Speed increase intervals
- Start running at 6 mph and increase the speed by 0.5 mph every 10 seconds until you reach 7.5 mph.
- Rest for 1 minute, then repeat the set, focusing on maintaining control.
3. Speed Decrease Intervals
- Start at 12 km/h for 30 seconds, then reduce to 8 km/h and jog for 1 minute.
- Continue this pattern, focusing on a smooth transition between gears.
Workout #4: Incline Walking Intervals


What you need: A treadmill with incline adjustment. This workout tones your lower body and core while providing a low-impact option for increasing heart rate to lose fat.
The routine
- Constant incline walking – 3 sets of 2 minutes on, 1 minute off
- Incline Changes – 3 sets of 1 minute incline walk, 1 minute flat walk
- Motorized flat to incline walking – 3 sets of 3 minutes of incline walking, 1 minute of rest
1. Constant inclined walking
- Set the incline to 10% and walk at 3 mph for 2 minutes.
- Step off the treadmill to rest for 1 minute, then repeat.
2. Tilt Changes
- Start at an 8% incline at 3 mph, walking for 1 minute.
- Lower the incline to flat and walk for another minute.
- Repeat to simulate gradual climbs and recovery.
3. Flat to inclined motorized walking
- Walk at 3 mph, alternating between a flat incline and a 10% incline every 30 seconds.
- Rest 1 minute after each set.
Workout #5: Sprint Intervals


What you need: A treadmill with speed settings. This routine builds explosive strength, boosts metabolism, and engages both the core and lower body.
The routine
- Short sprints – 3 sets of 30 second sprints, 1 minute rest
- Incline Power Walk – 3 sets of 2 minutes walk, 1 minute rest
- Stable Sprints – 3 sets of 20 second sprint, 40 second walk
1. Short sprints
- Sprint at 10-11 mph for 30 seconds, then stop and rest for 1 minute.
- Repeat, aiming to increase the speed with each round.
2. Inclined motorized walking
- Set the incline to 5% and walk at 4 mph for 2 minutes.
- Come down and rest for 1 minute, focusing on basic posture and activation.
3. Regular sprints
- Sprint at 9-10 mph for 20 seconds, then reduce to 3 mph and walk for 40 seconds.
- Repeat for intense calorie burning.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler
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