HITT Cardio Treadmill Workout

Woman doing HIIT Cardio Treadmill workout

By Amy Jaya

As the cooler months draw closer our bodies start to go into hibernation.  All good intentions that we have with exercise sometimes take a back seat as staying indoors rugged up sounds far more appealing.

So if you are feeling this way and wondering how you can keep motivated during the winter months, and get your cardio workout with a hit of exercise induced endorphins, the HIIT Cardio Treadmill Workout is the answer.

What is HIIT or High Intensity Interval Training?

It is a form of cardio training that involves cycles of high intensity bursts and low to moderate intensity recovery. The ratio is usually 2:1.

What is it good for?

HIIT can be applied to running or to strength training. HIIT is much more effective than normal cardio because the intensity is higher.  You are able to increase both your aerobic and anaerobic endurance while burning more fat.  The HIIT workout targets stubborn fat, builds strength and improves endurance, increases metabolism and reduces insulin resistance.

The important thing to remember with a HIIT workout is to get to a high heart rate of 80-95% of your maximum heart rate for a minimum of 10 seconds or up to a maximum of 2 mins, followed by a short cool down period that is designed to bring your heart rate down to 50-70% of your maximum heart rate.

If you do not own a heart rate monitor, use the following formula to determine either your high heart rate (80-95% of our maximum heart rate) or your cool down heart rate (50-70% of your maximum heart rate).

The formula is:

Step 1: 220 minus your age = Y

Step 2: Y multiplied by the applicable % of maximum heart rate

You can either do a hills or a sprint program.  It’s entirely up to you which one you want to choose as they are both equally as good.  The following two programs are from the American Council on Exercise.


  • Start the program with a 5 minute walk or jog to warm up.
  • Set the treadmill to 5 incline and walk/jog at an intensity level of 8 or 9 for two minutes.
  • Set the incline to 2 and recover for one minute.
  • Increase the incline to 7 and walk/jog at an intensity level of 8 or 9 for two minutes.
  • Set incline back to 2 and repeat sequence until you get to the highest incline you can achieve.
  • Whether walking or running, make sure you are activating your core muscles as well as your leg and glute muscles
  • Remember to keep your shoulders relaxed and breathe through each phase.


  • Start the program with a 5 minute walk or jog to warm up.
  • Raise the incline on the treadmill to the highest you can and walk fast or jog at an intensity of level 9 for 30 seconds.
  • Rest for 30 seconds.
  • Repeat 5 to 10 rounds.
  • Decrease the incline until you reach zero or flat road, then jog easy for 5 minutes to recover.


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