Stop! Before you bypass this blog thinking HIIT means high-impact that you maybe can’t do, think again! High intensity interval training (HIIT) does not always mean high impact. Many people have knee, hip and ankle problems and are unable to run or jump without causing themselves more discomfort. However, they can still complete a HIIT workout on the treadmill! Just ask some of my clients – they’ll tell you!

Why do HIIT?

Some people may tell you that HIIT isn’t any better, or doesn’t provide better results, than long, steady state cardio. Maybe you’re asking yourself, ‘Well if HIIT isn’t any better than steady state cardio, why should I exert myself more to get the same results?’ Because there is a difference. HIIT allows you to torch fat while still maintaining your muscle mass.


It’s more of a “maximum benefit-minimum time” type of training. HIIT is typically done in sessions of 20 minutes or less. And with this training, more is not always better. So doing HIIT only a few times a week will give you great results! Wouldn’t you rather spend 20 minutes doing cardio a few times a week or hours of cardio several times of the week??!! I’m going to go with the 20 minutes.

Now, I’m not saying never do steady state cardio (SSC). Sometimes it’s good to give your body a rest from the HIIT and spend a little more time on the treadmill with less exertion. My training philosophy is that combining some of both – HIIT and SSC – gives you optimal results. So continue your SSC once in a while, but add HIIT into your workout program a few times a week to get that maximum fat burn.hiit treadmill workout2

How does HIIT work?

HIIT consists of short, intense burst of energy (your maximum effort) followed by a period of recovery. These timed intervals may only take 20 minutes, but the results have you burning fat for 48 hours beyond the workout! Depending on what exercises you’re doing, and how accustomed to training you are, the “burst” and “recovery” times will vary.

You may want to start off with 15 seconds for your burst with 30-60 seconds for your recovery. Your recovery can be either a resting recovery or an active recovery. A resting recovery will have you standing in place before you complete your next burst. An active recovery will have your doing an exercise of much less intensity for that resting time period.

Remember, your bursts are your maximum effort for whatever time you choose, so choose your plan wisely!

HIIT can be done anywhere – with or without equipment. Once you’ve gotten the hang of what it should feel like, you can combine bodyweight exercises, a stationary bike, an elliptical and a treadmill, and put together your own workout! HIIT allows you to have lots of variations in your workouts, so you will definitely never get bored with them. And they’re so short, you’ll be done before you know it!

So if you’re looking to burn fat, boost metabolism, maintain muscle and not spend hours doing cardio, HIIT is for you! Here are a few HIIT workouts that I enjoy. If running isn’t for you, try another one or adjust the speed to a fast walk! And make sure you warm up with a brisk walk for a few minutes before starting any of these. It’s belly shrinking time! Let’s go!

HIIT Treadmill Workout 1

Incline 1.0, Speed 8.5
30 seconds on
30 seconds off (this is your recovery period)
Repeat for 20 sets

HIIT Treadmill Workout II

Incline 1.0, Speed 9.0
30 seconds running
30 seconds off (this is your recovery period)
Repeat for 10 sets

Incline 15.0, Speed 3.4
30 second walk (leave treadmill running)
Step behind the treadmill and do 30 mountain climbers on the floor (this is your active rest and should take less than 30 seconds)
There is no rest between the exercises
Repeat for 10 sets

HIIT Treadmill Workout III (lower impact)

Incline 15.0, Speed 3.4
1 minute walk
15 second rest
Repeat for a total of 20 minutes

Stay Fit & Healthy!

Why not combine this workout with a 21 days to WOW diet plan to really get that ‘WOW’ shape you’ve been dreaming of!

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans