Crush Calories Fast: The Ultimate HIIT Training Workout Treadmill Routine You Need to Try Today

May 23, 2025 - 03:52

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If you're tired of spending hours on the treadmill and not seeing results, it’s time to switch things up. Say goodbye to boring cardio and hello to HIIT—the fitness world’s secret weapon for burning fat, boosting endurance, and transforming your body in record time.

And yes, you can absolutely do it on a treadmill.

Whether you're a seasoned runner or just starting your fitness journey, this HIIT training workout treadmill routine will challenge you in all the right ways. At Muse Yoga + Fitness, we believe in efficient, energizing workouts that deliver real results—and this one is a game-changer.

What Is HIIT—and Why Should You Care?

HIIT, or High-Intensity Interval Training, is a workout technique where you alternate between short bursts of intense effort and recovery periods. Unlike steady-state cardio, HIIT ramps up your heart rate, torches calories, and keeps your metabolism elevated for hours post-workout. This is called the afterburn effect, and it’s your body’s way of continuing to burn fat even after you’ve left the gym.

Why Do HIIT on a Treadmill?

The treadmill isn’t just for long, steady runs. It’s actually one of the best tools for interval training because you can easily adjust speed and incline, track your progress, and control the intensity with precision.

Doing your HIIT training workout treadmill-style at Muse Yoga + Fitness also means you’re in an environment that promotes motivation, movement, and mindfulness—all under one roof.

The Ultimate 20-Minute HIIT Treadmill Routine

(Always warm up for at least 5 minutes before jumping into HIIT)

Workout Breakdown

Interval	Time	Speed (MPH)	Incline	Effort Level
Warm-Up	0–5 min	3.0–4.0	1%	Easy pace
Sprint	5–6 min	7.0–9.0	1%	90–100%
Walk	6–7 min	3.0	1%	Recovery
Sprint	7–8 min	7.0–9.5	1–2%	Push yourself
Walk	8–9 min	3.0	1%	Recovery
Hill Sprint	9–10 min	6.5–7.5	4%	Burn it out
Walk	10–11 min	3.0	1%	Recovery
Repeat Rounds	11–19 min	Alternate above sprints	Adjust as needed	Give it your all
Cool Down	19–20 min	2.5	0%	Let the heart rate come down

Pro Tips for Success

Choose energizing music to help keep you hyped during intervals.
Focus on form—posture matters even when you're pushing the pace.
Listen to your body. Start at your own pace and build intensity over time.

At Muse, our instructors are experts at helping you modify and master your form, whether you're on the mat or on the treadmill. Not only do we offer yoga and barre, but we also specialize in functional fitness and cardio workouts that elevate every part of your fitness journey.

Want More Than Just a Treadmill Workout?

Muse Yoga + Fitness is more than just a studio—it’s a community that empowers you to move with intention. From fiery HIIT sessions to calming yoga flows, we blend strength, sweat, and soul into every class.

So if you’re ready to transform your cardio game, step off autopilot and try a HIIT training workout treadmill routine that’s anything but basic.