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HIIT Treadmill Workout to Torch Fat Off Your Entire Body

by | Nov 16, 2017 | Fitness Tips

Home » HIIT Treadmill Workout to Torch Fat Off Your Entire Body
torch fat with this HIIT Treadmill Workout

HIIT Type: Treadmill Workout

  • Run/Sprint
  • Rest

Intensity: 10 (Scale of 1-10) 10 being the highest

Frequency: 1 – 3 Times per week

Duration: 20 minutes

You will blaze a massive amount of calories, torch fat and rocket your Excess Post-Exercise Oxygen Consumption (EPOC) sky high doing this HIIT Treadmill Workout!

Watch the video – 1:45


Why you should do this HIIT Treadmill Workout

Sprinting on a treadmill or outside will train the fast twitch muscle fibers of your legs and glutes giving you the “look” you want, torch fat off your entire body, improve your cardiovascular fitness and will reap the fat burning rewards long after you walk away from the treadmill.

You do not need to be a great runner to get the calorie and fat burning benefits from this workout so just give it your all.

This is why it burns a tremendous amount of calories

You are employing the largest muscle groups of your body and many minor ones

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Abdominal Muscles

These muscle groups are being used at their highest capacity to to propel you forward.

The caloric expenditure during this High Intensity Interval Training (HIIT) treadmill workout is high in addition to kicking your recovery system into gear so you will be torching fat up to 48 hours after.

Supplies needed for this workout

  • Running Shoes
  • Treadmill

Time to get HIIT!

This 20 minute workout is arguably more advantageous than doing 45 minutes of steady state cardio. Do this intense HIIT treadmill workout 1-3 days per week in place of another cardio workout and take at least 48 hours of recovery time before doing this or another HIIT workout.

Total workout time including warm up: 20 minutes.

Intervals of 30 second treadmill runs/sprints and then 60 seconds of rest then repeat.  After your run/sprint jump to the sides to rest for 60 seconds.

During your 60 second rest: Ramp up your speed 1-2 mph before starting your next interval until you reach a speed you feel you cannot run any faster.

Warm up: 5 minutes jog/run

HIIT Treadmill Workout

1. Run/Sprint

  • Intensity Level 10
  • 30 seconds

2. Rest

  • 60 seconds
  • Turn up the speed 1-2 mph

3. Repeat

Repeat until you have completed 10 runs/sprints.

This HIIT Treadmill Workout will torch the fat from your whole body

Put the pedal to the metal and burn the tires off that treadmill to get the most from this workout.  If you feel like doing it again the next day then you didn’t go hard enough.

Fat burning will be maximized by this workout when done immediately after upper body strength training or first thing in the morning on an empty stomach.  Make sure to eat within an hour after completing this workout.

Jess Hogue

Jess Hogue


Jess started Shape Plus in 2003 which is the same year he received his ACE trainer certification. His original gym has been at its Yuma Court location in Denver for almost as long. The whole philosophy behind his vision for Shape Plus has been simple: Focus on HELPING people. No matter what the goal of the client is, you can pretty much guarantee Jess will get them there.

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