Doing High Intensity Interval Training (HIIT) on a treadmill is one of the fastest and most effective ways to boost your health.
After decades as an outdoor runner, I’ve been using my treadmill more and more often as of late. And especially for controlled HIIT drills that go from 40 to 55 minutes and leave me literally drenched in sweat.
Not only is it one of the fastest and most effective ways to ramp a burn, you have way more control on a treadmill overall. No keeping your eye on the road for lunatic drivers or ditching psychos in the woods (lol).
And though I do love the sweet and salty air of the great outdoors—we live by the ocean so it cleans our space—a treadmill HIIT session can do the trick faster and with considerably fewer concerns.
You can grip the rails, if you need to, wear whatever you want, and enjoy the peace and convenience of working out in your own home—a restroom, drinks, or anything you need nearby.
Not to mention, treadmills are highly controllable. You can go up, down, slow, fast, walk, run, sprint, off, on, back again in a second.
I also blast rock music with no worries of missing troubling sounds—like a massive diesel roaring up behind me on the shoulder of the road.
Benefits of HIIT On A Treadmill
Research shows that HIIT—short bursts of intensive exercise followed by brief recovery periods—can significantly improve cardiovascular health, metabolism, brain-health, heart-health, bone-health, mitochondrial efficiency, and more.
Not only does it boost endurance in less time than traditional workouts, HIIT on a treadmill allows you to precisely control your speed and incline while maximizing your burn.
Studies show that HIIT crushes way more fat, too, thanks to its ability to elevate post-exercise oxygen consumption (EPOC)—meaning you continue burning calories even after you’re done.
You can also boost your VO₂ max on the treadmill in as little as six consistent weeks, not to mention it helps curb disease.
So whether you’re a seasoned runner or just starting out, check out these top 10 reasons to incorporate treadmill HITTs into your routine.
Doing HIIT On A Treadmill: 10 Reasons Why You Should
Here are the top 10 reasons why HIIT training on a treadmill does the body good:
1. HIIT Boosts EPOC
High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods. This type of workout significantly increases post-exercise oxygen consumption (EPOC), also known as the “afterburn effect.”
- What is EPOC?
EPOC refers to the increased rate of oxygen intake following strenuous activity. During and after exercise, your body needs to restore oxygen levels, rebuild energy stores, and remove metabolic byproducts, all of which require energy and oxygen.
2. HIIT Burns Fat
The intensity of HIIT workouts leads to greater EPOC benefits compared to moderate-intensity exercise. This means your body continues to burn calories and fat at a higher rate for a longer period after you’re done.
3. Increased Cardio Fitness
Alternating between high and low intensities strengthens the heart and improves VO2 max faster than steady-state workouts.
4. Customizable Workouts
On a treadmill, speed, incline, and time are easily adjustable, allowing precise tracking and progression.
5. Time Saving & Convenient
It takes me a lot less time to jump on a treadmill at home than head out into the open wild and get back. Treadmill HIIT can be completed in 15-40 minutes, making it ideal for busy schedules.
6. Safer and Weather-Proof
As I mentioned above, unlike outdoor running, treadmill HIIT eliminates concerns about bad weather, traffic, or uneven terrain.
7. Improved Endurance and Speed
The controlled environment of treadmilling at home contributes to sprinting power and stamina. You can also grip the rails if you’re feeling unsteady or need to lean.
8. Versatile For All Fitness Levels
Treadmill settings allow beginners to start slow while advanced users can push themselves harder with speed and incline variations.
9. Engages More Muscle Groups with Incline
You can’t always find or control the steepness of terrain or hills when you’re outdoors. But activating incline forces hill sprints, which engages glutes, hamstrings, and calves more than flat-ground running or cycling.
10. Monitoring Tools
On a treadmill there are stats and data transpiring in real time in front of your face. It’s easier to monitor your progress, and especially when you’re getting pumped.
It’s also worth noting that pre and post-workout smoothies are a beautiful thing. I personally take supplements, drink coffee, and stir energy boosters into kefir or smoothies before I run.
This Organifi protein powder rocks 20 grams of plant-based protein, vitamins, minerals, antioxidants, and more. It takes a creamy rich workout smoothie to next level gym-ready fuel and meal replacement drink. (Click image or get it here):
Benefits of Treadmill HIIT vs Cycling
Treadmill HIIT (High-Intensity Interval Training) and cycling both offer excellent cardiovascular workouts, but they have distinct benefits depending on your fitness goals.
Treadmill HIIT is highly effective for improving running endurance, strengthening lower-body muscles such as the calves, quads, and hamstrings, and burning a high number of calories in a short period.
The weight-bearing nature of running also helps improve bone density and enhances overall athleticism by mimicking natural movement patterns.
Additionally, the impact from running can help strengthen joints and ligaments when done with proper form, making it a great option for those looking to enhance their running performance or overall fitness.
On the other hand, cycling HIIT provides a lower-impact alternative, making it easier on the joints while still delivering an intense cardiovascular workout. This is particularly beneficial for individuals recovering from injuries or those with joint issues.
Cycling also targets the quads and glutes more intensely than running, making it an excellent choice for building lower-body strength. Since it allows for continuous pedaling without the impact of foot strikes, cycling HIIT can often be sustained for longer durations, helping improve endurance while minimizing the risk of injury.
Ultimately, the choice between treadmill HIIT and cycling comes down to personal preference, fitness goals, and physical condition—both offer powerful cardiovascular benefits and can be incorporated into a well-rounded routine.
Doing both is ideal, but I personally tend to rock more treadmill!
Safety and Precautions
Though High-Intensity Interval Training (HIIT) on a treadmill is an effective way to boost your health, it also comes with risks if not done properly.
Here’s a safety and precaution list to follow:
Before You Start
- Warm-Up Properly – Spend at least 5–10 minutes warming up with light walking or jogging to prepare your muscles and joints.
- Check Your Treadmill Settings – Ensure the treadmill is stable, set to a comfortable incline (1-2% mimics outdoor running), and the emergency stop is accessible.
- Wear Proper Footwear – Use running shoes with good grip and cushioning to reduce impact on joints.
- Know Your Limits – Choose appropriate speed and intensity levels based on your fitness level.
During Your HIIT Workout
- Use a Safe Starting Speed – Gradually increase speed instead of jumping directly into a sprint.
- Maintain Proper Form – Keep your back straight, core engaged, and arms relaxed to prevent strain.
- Avoid Holding Onto the Rails – This can affect your posture and lead to imbalances.
- Step Off Safely – If you need a break, reduce speed gradually before stepping off the treadmill.
- Watch for Fatigue – Stop if you feel dizzy, overly breathless, or experience sharp pain.
- Stay Hydrated – Keep water nearby but avoid drinking large amounts at once to prevent cramps.
After Your Workout
- Cool Down Gradually – Walk at a slower pace for 5–10 minutes to lower your heart rate safely.
- Stretch – Focus on your legs, hips, and lower back to prevent stiffness and soreness.
- Monitor Recovery – If you feel excessive fatigue or joint pain, take a rest day before your next HIIT session.
By following these precautions, you can safely enjoy the benefits of treadmill HIIT while minimizing the risk of injury. You should also consult your physician first if you have medical conditions or take prescription drugs.
The medical and health topics covered on the PlateofGrass website have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
