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IntermediateHIIT
20-Min HIIT Treadmill Workout
Sprint intervals on the treadmill that preserve muscle while torching fat.
Duration
20 min
Level
Intermediate
Equipment
Treadmill
Goal
Fat Loss
The Protocol
Warm-Up (3 min)
- •Walk at 5.0 km/h for 1 min
- •Jog at 8.0 km/h for 1 min
- •Run at 10.0 km/h for 1 min
Main Set (14 min)
Alternate between:
- •Sprint: 30 seconds at 14-16 km/h (or your max effort)
- •Recovery: 60 seconds at 6.0 km/h walk
Repeat 10 rounds.
Cool-Down (3 min)
- •Jog at 7.0 km/h for 1 min
- •Walk at 5.0 km/h for 2 min
Adjustments
- •New to sprinting? Start at 12 km/h and build up
- •Advanced? Increase sprint duration to 40s, reduce recovery to 45s
- •Add 1% incline each week for extra challenge
Why This Works
Short sprints spike your heart rate without eating into muscle recovery. The 1:2 work:rest ratio gives enough recovery to maintain intensity across all rounds.