Are you interested in a beginner HIIT treadmill workout that you can do to ease into HIIT? Maybe you’ve even set your sights on one particular machine? HIIT workouts are intense, but they never need to be complicated.
Table of Contents
Main Takeaways
What Makes These Workouts Great
Starting with high-intensity workouts on a treadmill is really ideal because you can easily monitor and adjust your intervals. Instead of wondering if you’re going fast enough, you set the speed on the treadmill and know for sure. Likewise, the same goes for your rest periods of low intensity.
In addition, treadmills are fantastic because you don’t have to worry about the weather outside. The environment is entirely within your control. If you have some money, you can also invest in a decent treadmill for your home and have amazing HIIT workouts without leaving the comfort of your home. (1)
Sample Workout
In case you’re not sure where to start, here is a fantastic workout that works great.
Some Quick Reminders:
You don’t have to sprint (go all out) to have a great HIIT workout. In fact, it would be better to start more conservatively and slowly work up to your top speed. Begin with an incredibly slow jog and gradually increase the speed. Once you feel like you’re near your current limits, stop increasing the speed. This will be your running speed for the moment.
Keep alternating between the two for ten minutes in the beginning. Over the weeks, aim to build up to twenty minutes.
| 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 |
What Qualifies as HIIT
According to research and experts, the definition of a high-intensity interval workout is one where you raise your heart rate to between 70 and 90 percent of your maximum heart rate and take breaks to allow it to go down.
You can learn more about max heart rate by clicking here.
For reference, the typical way to calculate maximum heart rate is to remove your current age (in years) from 220.
For instance, if you’re forty years old, your maximum heart rate would be around 180 beats per minute. (220 – 40 = 180)
Based on that, you can calculate where your heart rate needs to be for high-intensity workouts.
- 180 * 0.7 = 126 BPM [70% of Max Heart Rate]
- 180 * 0.9 = 162 BPM [90% of Max Heart Rate]
So, your heart rate would need to be between 126 and 162 for you to reap the benefits of HIIT.
Another thing to keep in mind is the “high-intensity” part of HIIT is personal and specific to the individual. For instance, a beginner might reach 80 percent of the maximum heart rate from a simple jog, where a trained athlete might never go over 50 percent of MHR from the same intensity level. (2)
Safety Considerations
Before getting started with HIIT, it’s essential to know that you need to be extra careful. Always start very slowly and increase the speed gradually and over time.
You should feel in full control of the experience at all times, especially on a treadmill where you risk falling off if you go too fast.
It’s also good to consult with your doctor first before starting such a demanding training plan. Explain your goals and make sure to get their approval before getting started.
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Understanding your cardio heart rate is key to optimizing workouts, whether you’re focusing on steady-state cardio, HIIT, or low-intensity training.
This post has been medically reviewed to confirm that the HIIT treadmill program is both safe and effective for cardiovascular training. The structure and intensity were assessed to suit different fitness levels while maintaining a healthy heart rate range. Every interval and rest period follows current exercise guidelines.
Updated near the end of 2025, the article incorporates the latest info for high-intensity training and recovery science, and the crucial importance of safety when performing HIIT. These improvements make the program more adaptable, safe, and rewarding for consistent users. With expert review and updated information, you can train confidently toward better endurance and health.
Strengthen your lower back and core with the hyperextension exercise, a key movement for improving posture and overall stability.
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 return to more HIIT workouts.
David Williams
A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.
References
- Tyner, M. (2007). Advantages and Disadvantages of Treadmill Use for Exercise and Pain Relief. Spine. https://www.spine-health.com/wellness/exercise/advantages-and-disadvantages-treadmill-use-exercise-and-pain-relief.
- Fleming, S. (2016). Is High Intensity Interval Training for Everyone? ISSA. https://www.issaonline.com/blog/index.cfm/2016/is-high-intensity-interval-training-for-everyone.