Your 30-day treadmill HIIT workout plan: Shred fat with these running workouts

Get fitter faster with this 30-day treadmill HIIT plan which will help torch fat at the gym or at home

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You can reap several benefits from a 30-day treadmill HIIT workout plan. In fact, a HIIT workout on one of the best treadmills will help boost fitness, burn fat and trigger a release of feel good endorphins.

But what exactly is HIIT? 

Chris Appleton is a MyProtein PT. He explains that HIIT, or high-intensity interval training, involves working very hard (often near your maximal intensity) for a short set period before a short period of rest. 

‘An example may be 45 seconds of work in each exercise, followed by 15 seconds of rest before executing another set. This type of workout typically does not last very long as it is unsustainable. However, one of the main objectives is to maintain a very high heart rate for the duration of the workout, which may only last for 20-30 minutes.’

He adds that HIIT training may also be defined with reps, such as completing 20 reps as fast as possible before moving on to the next exercise.

The benefits of HIIT

Chris says that there are several ways that HIIT can benefit you. Firstly it can burn a lot of calories in a short amount of time, which can help you lose fat.  In fact there are studies that have shown how a 30-minute HIIT workout can burn a staggering 450 calories. However, you can track your calorie burn on one of the best fitness trackers, for a more accurate measurement.

Chris explains that HIIT causes your metabolic rate to remain high for hours after exercise. This is known as the ‘afterburn’ or Excess post-exercise oxygen consumption (EPOC). Essentially, your body continues to use oxygen to help it get back to its rested state after such intense intervals, and this in turn leads to more calories being burnt.

Because of this, Chris adds that HIIT could also improve your body’s oxygen consumption. Plus it can help reduce your heart rate and blood pressure, which in turn can lower the risk of cardiovascular diseases.

Another benefit of HIIT? Turns out that you might even gain muscle from HIIT workouts, including our 30-day treadmill HIIT workout below. During a treadmill HIIT workout, you'll be partaking in sprints. Because sprinting involves short, sharp, explosive movements, all the lower body muscles are recruited, aiding muscle growth.

Are you ready to reap the benefits of a treadmill HIIT? Read on for Chris' 30-day treadmill HIIT workout...

Your 30-day treadmill HIIT workout

Chris has designed a 30-day treadmill HIIT workout. 

‘We start by building some fitness and endurance but eventually, we hit the sprints to really get things sweaty!' he tells us. 'Each session needs to employ the progressive overload principle by increasing the incline or speed each time. This way, you are guaranteed progress.’

For this workout, your warmup walk is a brisk one so keep it comfy but slightly out of breath.

Look to add at least 0.5 to your speed each session. For example, if your starting run speed is 6.0, your second session starting run speed is 6.5.

Each person will vary in their running/walking speed and each treadmill can vary between KPH and MPH but will go by the same principle on screen.

Ready to work? Let’s get going!

Follow along to our HIIT workout programme below

Woman doing a treadmill HIIT workout

(Image credit: Getty Images)

Day 1  

Warm up – 5 min walk

Run – 60 seconds x7

Walk – 90 seconds in between each run

Cool down – 5 min walk

Day 2

Warm up – 5 min walk

Run – 60 Seconds x7

Walk – 90 seconds in between each run

Cool Down – 5 min walk

Day 3  

Warm up – 5 min walk

Run – 60 Seconds x7 with slight incline (0.5)

Walk –90 seconds in between each run (0.5)

Cool Down  – 5 min walk

Day 4  

REST DAY! 

Day 5

Warm up – 5 min walk

Run – 90 Seconds x5 with slight incline (1.0)

Walk – 90 seconds in between each run  (1.0)

Cool Down – 5 min walk

Day 6 

Warm up – 5 min walk

Run – 90 Seconds x6 with slight incline (1.0)

Walk – 90 seconds in between each run (1.0)

Cool Down – 5 min walk

Day 7 

Warm up – 5 min walk

Run – 90 Seconds x7 with slight incline (1.0)

Walk – 90 seconds in between each run (1.0)

Cool Down – 5 min walk

Day 8 

REST DAY 

Day 9 

Warm up – 5 min walk

Run – 90 Seconds x7 with slight incline (1.5)

Walk – 90 seconds in between each run (1.5)

Cool Down – 5 min walk

Day 10

Warm up – 5 min walk

Run – 90 Seconds

Walk - 90 Seconds

Run - 3 Minutes

Walk – 3 Minutes

Run - 90 Seconds

Walk – 90 Seconds

Cool Down – 5 min walk

Day 11  

Warm up – 5 min walk

Run – 90 Seconds

Walk - 90 Seconds

Run - 3 Minutes

Walk – 3 Minutes

Run - 90 Seconds

Walk – 90 Seconds

Cool down – 5 min walk

Day 12 

REST DAY

Day 13 

From today, start to increase the speed on each run. If your first three-minute run is at 7, push your treadmill up by 1 or 0.5 every set. 

Run – 3 Minutes

Walk - 90 Seconds

Run - 3 Minutes

Walk – 90 Seconds

Run – 2 Minutes

Walk – 90 Seconds

Run – 2 Minutes

Walk – 90 Seconds

Run - 1 Minute

Cool Down – 5 min walk

Day 14 

As yesterday, increase the speed again on each run today.

Warm up – 5 min walk

Run – 3 Minutes

Walk - 90 Seconds

Run - 3 Minutes

Walk – 90 Seconds

Run – 2 Minutes

Walk – 90 Seconds

Run – 2 Minutes

Walk – 90 Seconds

Run - 1 Minute

Cool Down – 5 min walk

Treadmill

(Image credit: Getty Images)

Day 15 

Increase the speed on each run. Ensure the speed is higher than your previous session and this time, work on a 1.0 incline.

Warm up – 5 min walk

Run – 2 Minutes

Walk - 90 Seconds

Run - 2 Minutes

Walk – 90 Seconds

Run – 90 Seconds

Walk – 90 Seconds

Run – 90 Seconds

Walk – 90 Seconds

Run - 1 Minute

Cool Down – 5 min walk

Day 16

REST DAY

Day 17 

From here on, it's all about sprint training: today, it's 10 seconds of fast sprinting, with 20 seconds of jogging interspersed between sets. Push yourself, but don't set the treadmill too fast, as you need to be able to dismount safely.

Warm up – 5 min walk

Sprint – 10 Seconds x10

Jog - 20 Seconds in between each sprint

Cool Down – 5 min walk

Day 18 

Warm up – 5 min walk

Sprint – 20 Seconds x10

Jog -20 Seconds in between each sprint

Cool Down – 5 min walk

Day 19

Warm Up – 5 min walk 

Sprint – 20 Seconds x10 

Jog - 20 Seconds in between each sprint

Cool Down – 5 min walk

Day 20 

REST DAY

Day 21

Warm Up – 5 min walk

Sprint – 20 Seconds x10

Jog - 30 Seconds between each sprint

Cool Down -5 min walk

Day 22 

Warm up – 5 min walk

Sprint – 30 Seconds x8

Jog - 40 seconds between each sprint 

Cool Down – 5 min walk

Day 23

Warm up – 5 min walk

Sprint – 30 Seconds x8

Jog - 30 Seconds between each sprint

Cool Down – 5 min walk

Day 24

REST DAY

Day 25

Warm up – 5 min walk

Sprint – 30 Seconds x10

Jog - 20 Seconds between each sprint

Cool Down – 5 min walk

Day 26  

Warm up – 5 min walk

Sprint – 30 Seconds x10

Jog – 15 Seconds between each sprint

Cool Down –  5 min walk

Day 27 

REST DAY

Day 28 

Warm up – 5 min walk

Light Jog – 3 Mins

Sprint – 40 Seconds x8

Jog – 25 Seconds between each sprint

Cool Down – 5 min walk

Day 29

Warm up – 5 min walk

Sprint – 60 Seconds x8

Jog – 35 Seconds between each sprint

Cool Down – 5 min walk

Day 30

Warm up – 5 min walk

Sprint – 60 Seconds x10

Jog – 25 Seconds between each sprint

Cool Down – 5 min walk

Tips to help with your 30-day treadmill HIIT workout

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(Image credit: Getty Images)

Chris explains that staying hydrated throughout your workouts is important.

‘Ensure you are taking on fluids before, during and after your run to keep fuelled. Drink in small sips rather than gulps though to reduce your chances of developing a stitch.

‘Replace your lost fluids once you are finished too.’

Before you run, you might want some fuel. Chris explains that something high in carbohydrates and lower in fat, fibre, and protein is a good idea.

You could try a peanut butter sandwich or a banana.

‘Aim for around 100 calories 45-60 minutes before your run.’

After your run, opt for something that contains a ratio of 3:1 in carbs and protein to recovery sufficiently. 

‘Whey Protein is both tasty and convenient to get that hit of protein. A bagel with some peanut butter is works too or oat cakes with smoked salmon.'

Chris adds that it’s best to avoid high-fat foods before exercise such as fried foods, cheese, hamburgers, or bacon. These can feel like they’re sitting heavily on your stomach as they digest slowly. 

Caffeine might also be best avoided.

‘Coffee or other caffeinated beverages can cause stomach issues on a longer run. You also don’t want to increase your heart rate - something that caffeine will do - right before doing an exercise that also increases your heart rate.’

As well as hydration and fuel, ensure you’re wearing one of the best running shoes for men or best running shoes for women. You’ll need plenty of cushion in your footwear to help limit the impact on your joints of all that running!