Skip Nav
Healthy Recipes
Easy 150-Calorie Snacks — They're All Completely Vegan!
fitness carousel
The 6 Stretches For Anyone With Tight Hamstrings
10-minute Workouts
7 Days of Workouts to Ensure You Never Skip a Day

30-Minute HIIT Treadmill Workout

Strengthen and Tone Your Legs and Abs With This 30-Minute HIIT Treadmill Workout

Photographer: Kat Borchart
Switch up your boring treadmill runs with this high-intensity interval workout that will strengthen and tone your legs and abs. This "salty sweat and super sweet" workout was created by David Siik, program and content director of Precision Running at Equinox, exclusively for POPSUGAR.

The Workout

To determine the speed you should start the workout at, subtract 3.0 mph from your maximum speed goal. For example, if the fastest you can run for 60 seconds on the treadmill is 8.0 mph, you would start your first interval at 5.0 mph. There will be three blocks of intervals: four at 90 seconds, four at 60 seconds, and four at 30 seconds. Between each interval you will get one minute of rest (either walk or jog) and in between each block you will get two minutes of rest. As the incline decreases during each interval, the speed will increase. You will start each block at the same speed you finished at during your previous interval. Ultimately you have the control over your speed, so feel free to decrease or increase your speed as needed. Stay focused and have fun!

    TIME SPEED INCLINE Notes
    0:00-2:00 4.0 0.0 Warmup
    2:00-3:30 5.0 3.0 Block 1
    3:30-4:30 2.5 0.0 Recovery
    4:30-6:00 5.3 2.0
    6:00-7:00 2.5 0.0 Recovery
    7:00-8:30 5.6 1.0
    8:30-9:30 2.5 0.0 Recovery
    9:30-11:00 5.9 0.0
    11:00-13:00 2.5 0.0 Recovery
    13:00-14:00 5.9 3.0 Block 2
    14:00-15:00 2.5 0.0 Recovery
    15:00-16:00 6.2 2.0
    16:00-17:00 2.5 0.0 Recovery
    17:00-18:00 6.5 1.0
    18:00-19:00 2.5 0.0 Recovery
    19:00-20:00 6.8 0.0
    20:00-22:00 2.5 0.0 Recovery
    22:00-22:30 6.8 3.0 Block 3
    22:30-23:30 2.5 0.0 Recovery
    23:30-24:00 7.1 2.0
    24:00-25:00 2.5 0.0 Recovery
    25:00-25:30 7.4 1.0
    25:30-26:30 2.5 0.0 Recovery
    26:30-27:00 7.7 0.0
    27:00-30:00 4.0 0.0 Cooldown

Don't forget to stretch and foam roll! Click here for a printable version of this workout.

From Our Partners
How to Warm Up Before a Run
Best Running Shoes at Nordstrom 2018
Does Running Help You Lose Belly Fat?
Is Incline or Speed Better on a Treadmill?
Best Running Shoes For Summer
Treadmill Mistakes
Best Stretches After a Run
Best Running Shoes 2018
How Should I Start Running?
Running and Strength Training Workout
Best Running Tips
Foam-Rolling Exercises For Runners
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds