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When it comes to working out, the treadmill is one equipment people either absolutely love, or absolutely dread. There’s really no in-between.
But if there’s one thing we can all agree on, it’s that it’s a pretty effective tool when it comes to getting that sweat in, and torching calories.
If you’re working out on a treadmill, you don’t necessarily need to settle for plain and boring routines. You can definitely switch things up, and there are actually benefits to it too.
If you want to get the most out of your treadmill workouts, then I’ve got just the thing for you. A simple, effective, and far-from-boring 30-minute treadmill routine that’s sure to get you sweating.
I’ve grouped these treadmill workouts into 3 categories, depending on fitness level. There’s beginner, intermediate, and advanced. Feel free to explore whichever one you’re more comfortable with.
I’m also sharing some simple tips to help you get prepped right, and get the best out of your workout.
So without further ado, let’s get right into it.
Perks Of Using A Treadmill
When it comes to running or any type of cardio workout in general, the treadmill is no doubt one of the best options to have.
From its cushioned surface, which helps reduce impact (compared to running outside), to its ease of use, tons of available features and more, there’s no reason not to use one.
For a lot of people, working out on the treadmill can often seem almost monotonous, since they just set a pace, hop in, and hop off when they’re done.
Switching things up via Interval Training, or HIIT helps to keep things “fun”, and can also help you burn more calories in the same period of time.
This 30-minute workout follows that principle. It features periods of running alternated with periods of light jogging or walking, in order to help you get the best out of the exercise.
Equipment You’ll Need
Alright, let’s get down to gear. You only need about 3 things for this. A treadmill, a bottle of water, and probably a towel.
At-home treadmills are the most convenient, but often expensive. If you don’t have access to one at home, you could easily get one, or make use of the ones at your local gym.
As with all other exercises, it is still important to stretch properly before and after your workout, in order to help loosen up the muscles and joints, and also reduce your risk of potential injuries.
30-minute HIIT Treadmill Workout
Beginner
Warm up – 4 minutes – Speed 4 – Incline 0
Jog – 2 minutes – Speed 6 – Incline 1
3 minutes – Speed 4 – Incline 0
2 minutes – Speed 6 – Incline 1
3 minutes – Speed 4 – Incline 0
2 minutes – Speed 6 – Incline 1
3 minutes – Speed 4 – Incline 0
2 minutes – Speed 6 – Incline 1
3 minutes – Speed 4 – Incline 0
2 minutes – Speed 7 – Incline 1
Cool down – 4 minutes – Speed 4 – Incline 0
Also See: 15-Minute HIIT Workout To Help You Burn Fat
Intermediate
Warm up – 4 minutes – Speed 4 – Incline 0
Jog – 2 minutes – Speed 7 – Incline 1
3 minutes – Speed 5 – Incline 1
2 minutes – Speed 7 – Incline 1
3 minutes – Speed 5 – Incline 1
2 minutes – Speed 7 – Incline 2
3 minutes – Speed 5 – Incline 1
2 minutes – Speed 7 – Incline 1
3 minutes – Speed 5 – Incline 1
2 minutes – Speed 8 – Incline 2
Cool down – 4 minutes – Speed 5 – Incline 0
Advanced
Warm up – 4 minutes – Speed 6 – Incline 1
Jog – 2 minutes – Speed 8 – Incline 2
3 minutes – Speed 6 – Incline 2
1 minute – Speed 10 – Incline 1
3 minutes – Speed 6 – Incline 2
2 minutes – Speed 8 – Incline 2
3 minutes – Speed 6 – Incline 2
1 minute – Speed 10 – Incline 1
3 minutes – Speed 6 – Incline 2
2 minutes – Speed 10 – Incline 2
Cool down – 5 minutes – Speed 6 – Incline 1
