20-Minute Treadmill HIIT Workout to Burn Calories

20-Minute Treadmill HIIT Workout
Photo: Pond5

When temperatures drop and wind chills pick up, the drive to hit the road for a run often comes to a screeching halt. But not for you! You just have to do one thing…step on the treadmill. Even if the thought of logging some miles on a machine makes you want to crawl back into bed, we promise you’ll want to try this boredom-busting workout. The key to keeping you from calling it the dreadmill: A HIIT routine that mixes cardio with strength training (yes, while still on the ‘mill!) — and no interval lasting longer than 30 seconds.

“Regardless if you’re training for your first race or looking to increase your speed, this workout can help with both,” says Joe Holder, Nike trainer and instructor at S10 Training in NYC who designed this routine. “Research consistently shows that incorporating sprints or modified intervals leads to high-quality endurance adaptations.” Translation: You’ll get stronger so you can run for longer. Even better: The strength moves are incorporated into the circuit when you’re slightly fatigued, so you’ll be able to maintain good form during double-digit miles.

Convinced to make a run for it? Lace up your sneaks and get ready to sprint off those holiday calories with Holder’s treadmill HIIT workout.

RELATED: Why Runners Need to Strength Train

Your 20-Minute Treadmill HIIT Workout

20-Minute Treadmill HIIT Workout
Photo: Pond5

RELATED: 8 Killer Treadmill Classes (Plus Cardio Workouts to Try)

Warm-Up: Walk or jog slowly for three to five minutes.

Deadmill Sprint
How to: You’ll turn the treadmill off for this segment and instead, self-propel the belt. Use the side handles to stay sturdy, drive off your toes and remain light on your feet. You should be at an RPE (rate of perceived exertion) of about 8 or 9 on a scale of 1 to 10. Can’t push the belt? Do a regular sprint at your max effort.

Side Shuffle
How to: The speed should be 3.0 to 6.0, depending on your skill level. Get into a low athletic stance, feet wide and knees bent. Don’t let your heels click as you take each step and land on the balls of your feet. Face the other side after 30 seconds.

How to: Speed should be 2.0 to 4.0. Keep in mind the same form rules that apply to regular lunges. Step one foot out in front (the other staggered behind you) and drop down so your knees are bent 90 degrees. Drop your hips straight down, maintaining a neutral pelvis position.

RELATED: 5 Power Lunges for Killer Glutes

How to: Use the handles right below the face of the treadmill and straddle the belt or turn the treadmill off. You’ll be doing the push-ups on an incline. Engage your abs and maintain a straight line from shoulders to ankles as you bend your elbows to lower your chest as close to the machine as possible. Keep your elbows in by your sides and not out at a T.

Bent Rows
How to: Sit down on the treadmill, facing away from the main console and belt off. Put your feet out in front of you and grab the handle bars above your head. Engage your back muscles as you pull yourself up so your hips are in a straight diagonal line with knees and ankles. Slowly lower yourself back down and repeat. To make it easier, bend your knees slightly and step your feet closer to your butt.

How to: Turn around so your back is to the treadmill. Belt should be off. Place your hands behind you and onto the handles below the treadmill console, fingers facing toward your feet. Step your feet out a few inches so you’re in a reverse incline plank position. Bend your elbows and lean forward slightly as you go down. Push back up strong and through your triceps.

Mountain Climbers
How to: Place your hands on the ground in front of the treadmill and feet on the belt. Speed should be about 2.0 to 4.0. Keep your hips square and engage your abs to stay it in a straight line. Focus on pushing back on the belt and driving knees forward.

RELATED: 5 Mountain Climbers for Seriously Sculpted Abs

Incline Walk
How to: Try not to use handles for this. Aim for an incline of 8.0 and find a fast walk or a speed right below jogging. This should allow you to recover after the sprint.

Plank Walks
How to: Set your speed to 1.0 or 3.0, depending on your skill level. The incline should also be between 1.0 and 4.0. Step off the treadmill and stand at the back of it. Place your hands at the base and get in a high plank position. Don’t let your hips pike up or drop down. (Keep in mind these plank mistakes.) Continue moving your hands forward as the belt moves, maintaining a strong plank position.

Cool Down: Walk or jog slowly for five minutes.

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