Treadmill High Intensity Interval Training (HIIT) for Fat Loss

This will get you looking better in that bikini for the summer! Looking how to properly do high intensity interval training? Here is the best and most effective way to perform HIIT High Intensity Interval Training on the treadmill. This is a great way of training to lose fat the most efficiently and as fast as possible. You’re going to be burning calories up to 36 hours later and HIIT training is 9 times more effective than standard steady state cardio.

This is naturally going to be a more athletic way of losing fat as opposed to doing the standard steady state cardio.  We all don’t have all the time in the world to work out so we have to use our time effectively.  Performing High Intensity Interval Training is the best way of losing fat on the treadmill bar none!

Purchase the Gymboss Interval Timer

About The Author → Hi, I’m Josh. I’m a Certified Strength & Conditioning Specialist with a degree in Nutrition. I’ve spent the last 10 years in the fitness world as a trainer and coach. I wanted to create a site to be able to reach people all over the world with hopes it’ll bring inspiration to live a better life through nutrition and exercise. I believe we all are capable of becoming our best selves with the proper knowledge and action. To your health!
  • Reply Derek August 6, 2010, 1:59 am

    This is probably going to sound stupid but here goes. How worried should someone be that they have to hold onto the handrails despite every single article ever written on treadmill hiit saying not to? I.e. someone who’s blind. I can practically recite all the reasons why this is bad, but this is posted everywhere so I won’t do that. Since falling off the back end at high speeds sounds like a recipe for steady state, high intensity pain, how would one get the whole good out of what’s widely regarded as a half-assed workout? Reading things like “doing it half-assed is like not doing it at all.” makes me wonder a) if I should have bought something other than a treadmill and b) why I never even considered any of this before. Sorry if this sounds dumb, this just really bugs me.

    • Reply Josh Schlottman August 9, 2010, 3:28 pm

      Hey Derek, if you’re blind then it’s going to be extenuating circumstances to say the least. Obviously I wouldn’t recommend ever holding the handrails unless maybe you’re blind or have a phobia. And that saying “doing it half-assed is like not doing it at all” shouldn’t be applied here. Sometimes doing something is a heck of a lot better than nothing.

  • Reply Mirza Jivá December 9, 2010, 11:01 am

    Hello Josh, i like this post very much.
    Do you recommend to do HIIT after leg workout? If you don´t recommend, when can i do my HIIT? I go to the gym 4x per week doing weight training and in the end i do HIIT (20 min).

    • Reply Josh Schlottman January 9, 2011, 9:12 pm

      @Mirza, I wouldn’t really do an HIITon the treadmil right after a leg workout. I would focus on doing an even shorter time period like 5-10 minutes but super intense exercises such as weighted burpees, pull-ups, bag punches instead.

  • Reply Shabbir April 12, 2011, 11:04 pm

    Hey Josh, i really like that, but i have a question that when should I do this Hiit training? before my work out or after my workout? i go to gym 5x per week and doing weight training. Need your response Buddy!

    • Reply Josh Schlottman April 14, 2011, 3:10 pm

      Hey Shabbir, always do this workout after your strength training workout. This way you won’t deplete your energy stores when you’re trying to lift the big weights and also you’ll burn more fat by doing the HIIT training after.

  • Reply Spencer Browne September 7, 2011, 2:05 pm

    Can you advise, the 30seconds at 8, then down to 6, when would you recommend going higher than 8 during the 20mins with energy levels etc?

    • Reply Josh Schlottman September 16, 2011, 7:14 pm

      Hi Spencer,

      Just make sure when you’re sprinting that feels like a 9/10 on the intensity scale and when your recovery mode make sure it’s a 5/10 on the intensity scale. You can definitely go higher in all depends on your physical fitness level.

  • Reply Lisa September 10, 2011, 10:15 pm

    will this workout still be effective if im just doing this as an excercise alone? or will combining it w/an gym workout be more effective? 🙂 and how long til results will show ?

    • Reply Josh Schlottman September 16, 2011, 7:18 pm

      Hi Lisa,

      You’ll see some results definitely but nowhere near as much as you would with a healthy diet, abs are made in the kitchen!

  • Reply Maria October 24, 2011, 7:14 pm

    Hi Josh,
    I tried HIIT today for the first time. I gave up fairly quickly because the treadmills in my gym have to be set manually to whatever sprint and jogging pace I do. Pressing that button x amount of times to get from 5.5 miles per hour to 7.5 and back was really annoying, especially since it changes every 20-40 sec. Can I do longer intervals, or what do you suggest?
    Thnx so much, Maria.

  • Reply Shadi January 25, 2012, 7:18 pm

    Hi Josh

    I love reading the posts you have posted here – Im keeping on track with the diets you prescribe + the training methods and am seeing results . I follow a strict high protein diet as well as do a 45 min cardio workout daily – where 25 mins upon entering the gym , strength training for 45 mins – than 25 min HIIT treadmill , consisting of 1min high (11.5-12 speed) vs (6.5 recovery speed) 10 times each . Is the good ?? + is it the intention behind HIIT the shorter 30-45 sec intervals at much higher speeds to see results ??


    • Reply Josh Schlottman January 30, 2012, 1:38 pm

      Hi Shadi,

      I would drop the 25 minute cardio in the beginning and just focus on putting all of your energy into the strength training and HIIT. Use a dynamic warm-up instead to prepare your body for your workout.

  • Reply Paul Davison May 1, 2012, 3:07 am

    Hi Josh,

    Currently Im doing a full body workout 3 days per week with HIT 2 times per week in between. Would I be better taggingt the HIT workout onto the end of the fullbody session and resting completely on the days in between?

    • Reply Josh Schlottman May 19, 2013, 10:36 am

      I would do the individual HIIT workouts on the days off from your full body training while also adding an extra 10 minutes of HIIT to the end of your training workouts. This is of course if your body can handle the work load.

  • Reply Jim August 9, 2012, 1:00 pm

    Hey Josh,

    How much should I increase the speed for each high intensity 30 seconds? Should I start at 7.0 and work my way up to 8.0?


    • Reply Josh Schlottman May 16, 2013, 10:48 am

      Yeah, try it at 7 and see how it feels. If it’s too easy then you can bump it up.

  • Reply rob September 20, 2012, 8:54 am

    hi, i’ve nearly always trained at different levels. trying to get in great shape again and currently started doing
    1.Dumbbell power hang clean press. One set of 10 repetitions.
    2.Dumbbell arm curls. One set of 12 repetitions.
    3.Treadmill run or alternative. Sixty seconds high intensity.
    4.Dumbbell bent over rows. One set of 12 exercises.
    5.Dumbbell forward weighted lunges. One set of 12 repetitions.
    6.Treadmill run or alternative. Sixty seconds high intensity.
    7.Dumbbell triceps extensions. One set of 12 repetitions.
    8.Dumbbell chest press (flat or incline). One set of 12 repetitions.
    9.Treadmill run or alternative. Sixty seconds high intensity.
    10.Circuit complete. Rest for 3 minutes. Take a little longer if you’re not handling the effort well.
    11.Try 3 circuits, or two if you’re not so fit. A single circuit should take about 15 to 18 minutes depending on access to equipment.
    12.Cool down and stretch gently at the completion of your workout.
    13.Refuel within 30 minutes with a snack including some carbohydrate and protein.
    14.Do no more than 3 sessions a week. You may do other less intensive weights workouts or cardio in that week.

    I am blowing quite hard when I finish. could I also do your sessions in and around this work out?

  • Reply Omer November 12, 2012, 12:11 am

    Just wanted to ask, can I do HIIT daily? If not how many times in a week should I do it?

    • Reply Josh Schlottman May 15, 2013, 9:54 pm

      You can do it daily as long as your body can handle it. Make sure you’re getting enough rest and eating enough good stuff.

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