Not to get super old-school on you, but we all know that fitness trends come and go. One thing that never goes out of style? Treadmill workouts. They’re just too darn versatile — cardio sessions that can help you work up a sweat, build endurance, and even lose weight, especially if you opt for intervals.
In fact, treadmill interval training has multiple weight loss benefits, said Heather Milton, MS, exercise physiologist supervisor at NYU Langone Health’s Sports Performance Center. This style of training (also known as HIIT, or high-intensity interval training), has been scientifically proven to burn more fat than moderate-intensity, steady-state workouts, according to a 2019 review. HIIT workouts are also known for triggering something called the EPOC (excess postexercise oxygen consumption) effect, which means the workout is so intense, your body continues to burn a modest amount of calories even after it’s over.
It’s important to note that, while exercise like this workout is a key part of weight loss, your diet and other healthy habits are crucial too. You want to eat a balanced, nutritious diet (think: veggies, whole grains, healthy fats like avocados, and lean protein like chicken and fish) while also prioritizing sleep and staying in a modest calorie deficit. Milton also recommended balancing cardio workouts with strength training, which helps to build muscle and boost your metabolism.
Milton created this treadmill interval workout to be a “safe and effective” way to help with your weight loss goals. It’s 25 minutes long and you’ll be feeling every second of it, but the sweat is all worth it in the end! Hop on the treadmill, ramp up the speed, and get ready to burn some calories.
Treadmill Interval Workout For Weight Loss
Directions: Start with a bodyweight warmup, then begin the treadmill interval workout listed below. After the workout, cool down with a full-body stretching session.
This workout is based on your rate of perceived exertion (RPE), aka how hard it feels like you’re working. A zero means you’re at rest, while a 10 is your greatest possible effort, going so hard you have to stop.
| Time | Notes | RPE |
|---|---|---|
| 0:00-2:00 | Jog lightly at warmup pace | 2-3 |
| 2:00-3:00 | Slowly increase your speed. Try starting at 5.5 mph with a 5 percent grade, adjusting as necessary. | 7-8 |
| 3:00-4:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 4:00-5:00 | Slowly increase your speed. | 7-8 |
| 5:00-6:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 6:00-7:00 | Slowly increase your speed. | 7-8 |
| 7:00-8:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 8:00-9:00 | Slowly increase your speed. | 7-8 |
| 9:00-10:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 10:00-11:00 | Slowly increase your speed. | 7-8 |
| 11:00-12:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 12:00-13:00 | Slowly increase your speed. | 7-8 |
| 13:00-14:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 14:00-15:00 | Slowly increase your speed. | 7-8 |
| 15:00-16:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 16:00-17:00 | Slowly increase your speed. | 7-8 |
| 17:00-18:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 18:00-19:00 | Slowly increase your speed. | 7-8 |
| 19:00-20:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 20:00-21:00 | Slowly increase your speed. | 7-8 |
| 21:00-22:00 | Slowly decrease your speed back to the warmup pace. | 2-3 |
| 21:00-22:00 | Cooldown walk at around 2.5 mph. | 2 |
Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.