When it comes to weight loss, treadmill workouts are a fantastic option. They’re accessible, versatile, and highly effective when done right. But what if you’re short on time? Can you still achieve your weight-loss goals with a 30-minute treadmill workout? Absolutely!
Whether you’re hopping on the treadmill again after a long break or just looking to switch your routine up, we have a great workout for you.
Why we love treadmill workouts
We know, it’s not new or trendy. But we’re all about what works. And the treadmill has been around for a long time — for several good reasons.
Treadmills are user-friendly
Treadmills make it easy to track, manage, and monitor your pace, so you can easily follow along with a workout and know exactly how fast you’re running or walking.
Treadmill workouts are easier on joints
A treadmill can be a good option if you’ve experienced shin splints before, or if you love to run but are trying to reduce the impact on your joints. Treadmill training increases your heart rate while limiting the impact on your joints as compared to running on a hard surface.
Treadmills also allow you to increase the incline rather than the speed, letting you stick to low-impact walking. Newer treadmills are loaded up with flex systems that allow the tread to absorb the force from your foot striking the ground.
You can personalize your treadmill routines
Treadmill exercises can be as easy or as challenging as you make them. By adjusting the speed and incline, you can customize your workout to match your fitness level and goals.
For example: If the goal of your treadmill workout is weight loss, a HIIT treadmill workout — which focuses on speed and intensity — is more effective than long, steady-state running sessions. However, both methods can be beneficial, so incorporating a mix of exercises is ideal.
The best speed is one that challenges you without causing injury. For high-intensity intervals, aim for 7 to 9 mph. During recovery periods, a speed of around 3 mph is effective. Again, this is totally dependent on your individual fitness level and goals.
Using an incline simulates uphill walking or running, which increases the intensity of your workout, raises your heart rate, and burns more calories. Tip: An incline of 1% mimics outdoor running conditions.
HIIT treadmill workouts mean high calorie and fat burn
As with any physical activity, the number of calories burned with treadmill routines varies based on your weight, speed, and workout duration. But on average, a 30-minute HIIT treadmill workout can burn between 300 and 450 calories.
Treadmill workouts are also excellent for burning fat. HIIT workouts, in particular, are highly effective at promoting fat loss by increasing your heart rate and boosting your metabolism.
How this fat-burning treadmill workout for weight loss works
HIIT treadmill workouts are very effective for weight loss. They combine short bursts of intense exercise with periods of rest, maximizing calorie burn in less time.
This fat-burning treadmill workout uses three different paces for our bursts of intense workout, so before we jump in, we need to set our paces. Below are the recommended speeds for each pace. Not into running? No worries! We’ve adapted the paces for joggers and used higher inclines instead of faster speeds for those who prefer power walking.
Base
This is a pace that you could hold for 30 minutes if you needed to. This pace should bring your heart rate down after more intense intervals, but you should still feel like you’re exercising.
- Power walkers: 3–4.5 mph at a 3–5% incline
- Joggers: 4–6 mph at a 1% incline
- Runners: 5–7 mph at a 1% incline
Burn
This pace is about getting out of your comfort zone and pushing yourself. This is a pace that you should be able to do for about 4–5 minutes without stopping if you had to.
- Power walkers: 3–4.5 mph at a 6–9% incline
- Joggers: 6–8 mph at a 1% incline
- Runners: 8–10 mph at a 1% incline
All Out
This is the most intense interval of the round! This should be a very challenging pace for you that you could only hold for about 1 minute if you had to.
- Power walkers: 3–4.5 mph at a 10–15% incline
- Joggers: 8–10 mph at a 1% incline
- Runners: 10+ mph at a 1% incline
Remember: You should adjust these based on your fitness level. If you have any questions, stop by your local Anytime Fitness and a Coach will be happy to help you!
The Best Treadmill Workout in 30 Minutes
A well-structured, 30-minute HIIT treadmill workout can help you burn a significant amount of calories, improve cardiovascular health, and boost metabolism, all while fitting into a busy schedule.
You’ll start with a 5-minute warm-up, hit the treadmill hard, then finish with a cooldown. You got this!
The Warm-Up (5 minutes)
These quick exercises will warm up the body and get your blood flowing.
Squats
How to:
- Start with your feet shoulder-width apart, with your hands together in front of your chest.
- Hinge at your hips and flex your knees, lowering your body toward the floor.
- Return upright and lower your arms to the starting position.
- Perform 20 reps.
Arm Circles
How to:
- Standing tall, place your fingertips on top of your shoulders with elbows high.
- While keeping a light touch on the shoulders, make large circles forward and backward, opening the shoulder joints.
- Continue for 1 minute.
High Plank
How to:
- Get into the plank position on the floor with your bodyweight resting on your forearms.
- Make sure there is no bend in your knees.
- Hold for 30 seconds.
Lateral Lunge
How to:
- Stand upright with your arms by your sides.
- Take a step to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg.
- Keep your trailing leg straight.
- Push off your outside foot to return to the start position.
- Complete all reps on one side before switching to the other side. Spend 30 seconds on each side.
Forward-Backward Hops
How to:
- Stand up tall with your feet together.
- Hop forward and back. Continue for 1 minute.
The HIIT Treadmill Workout (20 minutes)
Phew! How did that last section feel? Way to hit it hard! Feel free to walk for a few more minutes to bring your heart rate down, then enjoy some hard-earned recovery.
The Cooldown: Foam Rolling (5–10 minutes)
Use all or part of this 10-Minute Foam-Rolling session to recover and stretch those hard-worked muscles.
New to running — or working out in general? Connect with a Coach at the Anytime Fitness gym nearest you. Whether you’re new to the gym or looking for support on your journey, it makes a world of difference to have a fitness expert backing you up.
