This 30-Minute Treadmill Hill Workout Is No Joke (Be Prepared to Sweat!)

Introduction

Getting a good cardio workout is essential for heart health and overall fitness. And while steady state running or walking on the treadmill has its place in a training regimen, mixing things up with high intensity interval training (HIIT) can provide greater benefits.

The Benefits of HIIT

Studies show that HIIT workouts increase cardiovascular fitness more effectively than moderate continuous exercise. They help burn more calories by increasing your excess post-exercise oxygen consumption (EPOC), leading to greater fat loss over time. HIIT has also been shown to improve insulin sensitivity.

This 30 Minute Treadmill HIIT Workout

This treadmill program focuses on hill intervals to get your heart rate up. By adjusting the incline throughout, you’ll target different muscle groups and increase calorie burn. Be sure to choose an intensity that challenges yet allows you to maintain proper running form.

Warm Up

Walk at an easy pace with the treadmill at 1% incline for 5 minutes to get the blood flowing to your muscles. Then pick up the pace to a light jog for 2 minutes, keeping the incline at 1-2%.

Workout

You’ll go through 6 sets of the following intervals:

90 seconds at 5% incline, fast pace
60 seconds at 1% incline, moderate jog to recover
60 seconds at 7% incline, fast pace
60 seconds at 1% incline, moderate jog
60 seconds at 10% incline, fast pace (optional to run)
60 seconds at 1% incline, moderate jog to recover

Cool Down

Finish with a 5 minute cool down at an easy 1-2% incline to allow your heart rate to lower and prevent dizziness or nausea.

FAQ

Is this workout suitable for beginners?

This is an advanced routine. Beginners should start with less intense intervals until building cardiovascular fitness.

What if I can’t run the higher inclines?

Power walk at an intense pace instead of running the steeper hills.

Should I do this workout every day?

No, your body needs rest days for muscle recovery and adaptation. Aim for HIIT sessions 2-3 times per week maximum.

How will I know my intensity is high enough?

Monitor your heart rate, breathing rate, and perceived exertion. As long as you’re challenging yourself but not overreaching, you’re on the right track.