Are you looking for a great 10-minute HIIT workout to burn fat and get lean?
But there are so many options to pick from: running, cycling, jumping rope, and many others.
We’ve put together this post to simplify it for you. Today, we’ll go over HIIT, effective workouts, benefits, and important considerations.
Let’s dive in.
Table of Contents
Main Takeaways
What is HIIT?
HIIT stands for high-intensity interval training. As its name suggests, HIIT is about doing short bursts of intense exercise interspersed with recovery periods. For example, doing a 30-second interval run at 70 to 80 percent of your maximum heart rate, then walking for a minute, and repeating.
10-Minute Workout
| Treadmill Timer | Treadmill Speed | Exercise | Duration |
|---|---|---|---|
| 0:00 - 1:00 | 3.0 | Walking | 1 minute |
| 1:00 - 1:30 | 6.5 - 9.0 | Fast Jog | 30 seconds |
| 1:30 - 2:30 | 3.0 | Walking | 1 minute |
| 2:30 - 3:00 | 6.5 - 9.0 | Fast Jog | 30 seconds |
| 3:00 - 4:00 | 3.0 | Walking | 1 minute |
| 4:00 - 4:30 | 6.5 - 9.0 | Fast Jog | 30 seconds |
| 4:30 - 5:30 | 3.0 | Walking | 1 minute |
| 5:30 - 6:00 | 6.5 - 9.0 | Fast Jog | 30 seconds |
| 6:00 - 7:00 | 3.0 | Walking | 1 minute |
| 7:00 - 7:30 | 6.5 - 9.0 | Fast Jog | 30 seconds |
| 7:30 - 8:30 | 3.0 | Walking | 1 minute |
| 8:30 - 9:00 | 6.5 - 9.0 | Fast Jog | 30 seconds |
| 9:00 - 10:00 | 3.0 | Walking | 1 minute |
Key Tips
- “Fast Jog” speed on treadmill between 6.5 and 9.0, depending on your fitness level and experience. Possibly more if you’re extra fit and experienced.
- Treadmills can be VERY dangerous. Start off very slow and make sure you are prepared for HIIT!
- Start increasing the speed on the treadmill about 10-15 seconds before each Fast Jog cycle, as it will take a short time to get up to speed.
- During the first 10-15 seconds of your walk cycles, check your heart rate. Most treadmills today provide heart rate monitors. Your heart rate should be in the 80-90% of max heart rate.
- Did we mention treadmills are dangerous? It is critical to focus on staying in the center of the treadmill.
Make sure you don’t “drift” to the side, front, or the back of the treadmill. If you lose your footing, it can be deadly. Really.
Important Benefits
The most notable benefit of HIIT is efficiency. Instead of training for 40, 50, even 60 minutes, you can do that in half, even a quarter the time. So, if you’re particularly busy or find long cardio sessions dull, HIIT offers an excellent alternative. (1)
HIIT is also great because it burns many calories and has a modest EPOC (excess post-exercise oxygen consumption) effect. Meaning, you burn a substantial number of calories while training, then burn extra energy for another day or so.
Besides that, HIIT is a great way to become faster and more explosive while building muscle mass.
Who Should Do HIIT (And Who Should Not)?
HIIT is intense, so we don’t recommend everyone do it. For instance, if you’re a fresh beginner who is out of shape (and even overweight), it’s best to start with less intense activities and work your way up. (2)
HIIT is only recommended for folks with a base fitness level.
In any case, it’s always essential to check with your doctor before starting a HIIT regime. Your personal physician is best able to guide your fitness regiment based on your personal situation.
Final Things to Consider
Before wrapping up this post, there are a few final things to discuss about HIIT.
Most notably, never forget that HIIT is intense. Meaning, you always need to prepare well for each workout. Specifically, make sure to hydrate well throughout the day and always warm up for at least ten minutes before the HIIT session.
Pulling a muscle with HIIT is somewhat common, so make sure to do some light cardio before the workout, do some dynamic stretching, and hydrate yourself well. While not foolproof, these things certainly reduce the risk of injuries in the long run.
Safety
The exercise itself can also be dangerous – on a treadmill, running outside, and doing other types of intense activity.
For instance, when a person hasn’t done anything remotely intense in years and decides to start doing sprints, they wipe themselves out. They either get injured or run themselves into the ground and need over a week to recover and rid themselves of the muscle soreness.
So, start slow with HIIT and progress gradually, allowing your body to get used to the stress. Use shorter durations, train with moderate intensity, and listen to your body. And then slowly ramp up over time.
For example, if you want to do intense running sessions, start with a simple jog in week one. Then, in week two, bump the intensity up a bit.
Progress gradually over the weeks until you reach a point where you’re doing 30-second intervals of high intensity.
If you’re looking for a quick way to boost fat burn and endurance, try this simple HIIT workout that you can do anywhere, no equipment needed!
Click here to learn how to convert your treadmill speed to mph. Click to read more high intensity workouts
Philip Stefanov
Philip is a fitness writer, blogger, certified personal trainer, and the founder of ThinkingLifter.com. He has spent the last nine years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.
References
- Tinsley, G. (Updated May 29, 2025). 7 benefits of high-intensity interval Training (HIIT). Healthline. https://www.healthline.com/nutrition/benefits-of-hiit.
- Harvey-Jenner, C. (2017, October 6). Why HIIT workouts don’t actually work for everyone. Cosmopolitan. https://www.cosmopolitan.com/uk/body/health/a12791622/high-intensity-workouts-dont-work-for-everyone/