10 Best Treadmill High Intensity Interval Training (2021 Updated)

In recent years, high-intensity interval training, or HIIT, has become exceptionally common, but researchers have long been aware of its advantages.

With short workouts, it promises impressive results, so it’s great for individuals who want to push themselves but don’t have much time to devote to exercise.

An essential sports and fitness device, the treadmill has millions of followers around the world. It can be adjusted according to the desired speed.

 It also takes stock of changes in your physical capacities. But which model to choose and for what use? 

To find out, check out our guide to the best treadmills.

This style of training is important for martial artists as this is how energy is spent during competition or intense sparring—hard short bursts.

You can try a wide variety of high-intensity interval workouts, but using a treadmill is one common choice.

However, you should consider how and why it works before beginning any new workout program, as well as what equipment can best help you achieve your goals.

Our Editors Choice


Product Name

Speed (Max.)

Weight Capacity



11 MPH

325 lbs

84″ x 35.5″ x 58″

10 MPH

300 lbs

73"  x 36"  x 54"

Precor TRM 243 Energy Series Treadmill

12 MPH

300 lbs

81 x 33 x 59

12 MPH

309 lbs

78.8" x 39.2" x 63"

Reebok Jet 100  high-end treadmill

16 MPH

242 LB

67 x 31 x 55

Rank #1: NordicTrack T 6.5S Treadmill

The NordicTrack T 6.5S Treadmill is considered the best value for money model for 2020. It can reach up to 6 km / h in speed. It is suitable for everyone.

This is a portable and slim treadmill . You can easily slide it under the desk or under a piece of furniture when you’re not using it. In addition, it weighs only 26.2 kg, you can take it anywhere without any problem. Measuring 147 x 59 x 15 cm, the NordicTrack T 6.5S Treadmill can support 100 kg of load.

Robust and durable, it has a 500 W motor. To accompany you, there are other accessories such as an LED screen so that you can follow your performance in real time. 

The treadmill works with a slight noise and the speed is adjustable with a remote control. 

You can work on your cardiovascular conditions there, improve your endurance without being around other people. A luxury in these times of pandemic

NordicTrack T 6.5S Treadmill

Rank #2 : Reebok Jet 100 high-end treadmill

The Reebok Jet 100 high-end treadmill  is one of the most expensive treadmills on the market.

You can find all imaginable running features and programs there. There are also protection systems to prevent accidents.

The Reebok Jet 100 high-end treadmill of irreproachable quality, intended for the general public.

 It justifies its high price by its ultra complete and optimized features for all runners. In particular, it can reach a speed of 20 km / h. 

This model is even suitable for professionals who need to train indoors.

The wide screen to watch a video while playing sports. This Reebok Jet 100 high-end treadmill  is also foldable. 

Thus, it will not clutter the house since you can put it away after each use. On the other hand, a person weighing 200 kg can run on it with confidence. 

Finally, it has a pulse belt for more safety.

Reebok Jet 100  high-end treadmill

Rank #3 : 3G Cardio 80i Treadmill

Quality is the watchword of the 3G Cardio 80i Treadmill . This treadmill has a 3 HP motor and can be used by anyone weighing less than 150 kg.

There are also safety devices relating to its use.

The 3G Cardio 80i Treadmill  is a semi-professional treadmill . He has what it takes to train as it should. Indeed, it can reach up to 20 km / h speed and an incline of 15%.

 If you use it for a long time, it has an automatic lubrication feature.

If we talk about accompanying technology, the 3G Cardio 80i Treadmill has a 7.5-inch media console.

You can connect it with a wristband to closely monitor the workout. So you can practice sport in complete safety.

Being a foldable model, it is easier to store this treadmill. This avoids having a clutter problem in your house.

3G Cardio 80i Treadmill

Rank #4 : Precor TRM 243 Energy Series Treadmill

Sold at an unbeatable price, the Precor TRM 243 Energy Series Treadmill  is a foldable treadmill with many programs for training.

This ergonomic equipment allows you to work on endurance or lose weight.

The Precor TRM 243 Energy Series Treadmill  is a compact and easy to store treadmill specially designed for working out at home. Indeed, it only has 102 x 32 cm as a running surface.

It moves according to your movements and your speed on the mat . 

Thus, it adapts to everyone. In addition, the surface is made with non-slip material so that you don’t fall in the middle of a workout.

Also note the monitor which records your physical constants as well as the duration of each of your sessions. 

It is with this that it determines the amount of calories you have burned. Of course, you can make adjustments according to your needs. It is the same also for its height. 

Precor TRM 243 Energy Series Treadmill

Getting the Right Treadmill for HIIT

High-intensity interval training is a style of workout that alternates between high intensity periods and low intensity or rest periods. Running up a stairway, walking down, and running up again, for instance, is a form of HIIT. It is also a good high-intensity interval exercise to alternate between sprinting on a treadmill for 30 seconds and walking for two minutes.


Without spending much time exercising, HIIT helps your body burn a substantial number of calories. Your heart rate is still raised during periods of rest or low intensity, and your body is still burning calories. After the workout, you will also continue to burn lots of calories because HIIT raises your metabolic rate for several hours. It can be an efficient way to lose fat, especially for individuals who have a limited amount of exercise time in their day.

During high-intensity interval training, your target heart rate is 80 to 95% of your maximum heart rate, which you can calculate by subtracting your age from 220. Some health conditions can make it dangerous for your heart rate to increase so much, so before starting an intense exercise regimen, you should talk with your doctor.

The exact duration of the high-intensity exercises and the rest periods may vary. High-intensity activity lasts for 20 to 30 seconds in most cases, and the remainder lasts for 15 to 30 seconds. Usually, these workouts can be completed in less than 30 minutes, but they are more effective than longer, moderate cardio sessions.



HIIT can also improve your oxygen consumption, which gives more energy to your muscles during workouts. One study found that there was a 25 percent increase in oxygen consumption for participants who completed an eight-week HIIT program that involved 20 minutes of exercise three times a week.

What Is HIIT and What Are the Benefits?

A exercise style that alternates between periods of high intensity and periods of low intensity or rest is high-intensity interval training. For instance, it is a type of HIIT to run up a flight of stairs, walk down, and run up again. It is also a perfect high-intensity interval workout to alternate between sprinting on a treadmill for 30 seconds and walking for two minutes.


The exact duration of the high-intensity exercises and the rest periods will vary. The high-intensity action lasts for 20 to 30 seconds in most situations, and the remainder lasts for 15 to 30 seconds. These exercises can typically be done in less than 30 minutes, but are more successful than mild cardio sessions that are longer.

Without spending much time exercising, HIIT helps the body consume a large number of calories. Your heart rate is still elevated during rest or low intensity cycles, and your body is still burning calories. After the workout, you’ll still continue to lose tons of calories because HIIT boosts your metabolic rate for several hours. It can be an efficient way to lose weight, especially for individuals who have a limited amount of exercise time in their day.


Your target heart rate is 80 to 95 percent of your maximum heart rate during high-intensity interval training, which you can calculate by subtracting your age from 220. Some health problems can make it risky for your heart rate to rise too much, so before beginning an intense workout routine, you should talk to your doctor.



HIIT will also increase the intake of oxygen, which provides more energy to your muscles during workouts. One study showed that there was a 25 percent rise in oxygen intake for participants who completed an eight-week HIIT program that required 20 minutes of exercise three days per week.

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How to choose your treadmill?

On the market, you will find a variety of models. To find the right one for you, there are a few things to consider. These are the criteria for choosing a treadmill.

Criterion  1: Your objectives

The first criteria to take into account when choosing the ideal treadmill concerns your goals and your level. Indeed, a treadmill can be used for different purposes, ranging from occasional walking to keep fit, to more regular practice to improve the cardiovascular system, not to mention intensive training to prepare for a competition.

Depending on your goals, you will need to pay attention to the engine power, the training programs offered and the structure of the mat.

Criterion  2: The running surface

A determining factor for user comfort, but also for your performance, the surface of the tread is a very important criterion. Indeed, the length of your stride depends on your height, but also on your pace. As a result, the faster you run, the greater the stride, hence the need to choose a treadmill with a sufficiently large running surface, which allows you to run without risking going out of the frame.

Usually, treadmill sizes vary from 12 to 22 inches in width and 100 to 160 cm in length. Know that choosing the right length depends on your height, but also on the maximum running speed, because it must at least exceed your stride length, hence the interest of measuring it in real conditions before doing your choice.

Criterion  3: Engine power

Depending on the use you plan to do, you will need to choose a treadmill with the appropriate power. It strongly conditions the performance of the carpet and its longevity. Indeed, the power of the treadmill makes it possible to counter the resistance of the runner, in particular if the carpet is inclined or if the running speed is high. Likewise, low power motors are more likely to overheat and break down.

At this level, there are 2 types of power to check: the  continuous power  which refers to the power that the motor can constantly deliver throughout the training time, and the  peak power  which corresponds to the maximum punctual power. that the mat can provide. The higher it is, the more you can accelerate.

As a guide, a power of 1.5 HP may be sufficient for occasional use and slow exercises such as walking, while a power of 2 to 2.5 HP would be perfect for practicing slow to fast jogging on a regular basis. For regular intensive races on the other hand, a motor of 2.5 HP and more is necessary.

Criterion  4: The inclination

Generally, treadmills can be tilted to simulate uphill runs and thus make training more like a session in the great outdoors. The possibility of using the mat in an inclined position is interesting in the sense that it allows more muscular work (thighs, calves, buttocks), but also an increase in the number of calories expended, thanks to the intensification of the difficulty of the race.

For the most popular models, the incline can vary between 0 and 10%. However, some high-end mats go up to 18% incline, or even 40% for models intended for professionals.

Also pay attention to the tilt adjustment system which can be manual or automatic, depending on the devices, the simplest being automatic adjustment.

Criterion  5: The damping system

To reduce joint trauma, treadmills are equipped with a cushioning system. If you are planning on occasional use for fitness or rehab, soft cushioning would be perfect, while for regular or heavy use your best bet would be to choose a mat with firmer cushioning which makes the stride more efficient and you gives the impression of running outside.

Criterion 6: The structure

At this level the rule is well known: the heavier the treadmill, the more stable it is and provides pleasure and better comfort of use, especially for intensive use or the practice of interval training (acceleration, deceleration).

If the surface you have available to install the mat is not completely flat, make sure there are stabilizers that compensate for unevenness in the ground and ensure good stability.

Likewise, since these devices are generally quite heavy, it is preferable to have a mechanism that makes it easier to store your treadmill. Thus, a folding mat or one with a hydraulic cylinder is less bulky and easier to store, especially if you do not have much space.

Criterion 7: The console

It is a mini on-board computer that allows you to control the training programs associated with the treadmill, and to have the data of your session (instantaneous and average speed, distance covered, running time, calories burned, pulse , tilt, etc.). Their sophistication varies from model to model, with some having very intuitive touch screens, and even a coaching function. The number of programs, the specific functions, but also the readability and ergonomics of the screen are elements to inspect when choosing a treadmill.

Criterion  8: The programs

Almost all treadmills have them. Training programs are a real source of motivation. Very varied, there are programs to work on endurance, lose weight, keep fit, practice interval training, etc.

Some treadmills even allow the creation of custom tailored programs, while others can take your heart rate into account and adjust the speed of the treadmill or its incline to keep you in a certain heart rate zone.

It is not necessary to choose a mat with a wide variety of programs if you have well-defined goals, especially since the number and refinement of options influence the cost of the device. Your best bet will be to have the programs that best meet your needs and help you achieve your goals.

Criterion 9: Additional functions

In addition to the programs, some models of treadmills can offer very interesting additional options. This is the case with applications that allow you to create a virtual reality, allowing you to run in a landscape or from a route defined on Google Maps. Others offer modules to download courses and customize training sessions.

The different types of treadmills

If we talk about the technical characteristics of treadmills, we can distinguish two main types. There is the magnetic treadmill and the folding treadmill.

The magnetic treadmill

The magnetic treadmill is the most affordable, but also the most used by individuals. It works by the movements of the user who, while walking or running, turns the tread and feeds the belt. Being devoid of motor, it is therefore the runner who by accelerating or slowing down his pace determines the speed of the belt. However, it is possible to adjust the rolling resistance of the device by manipulating the magnetized jaw of the magnetic wheel.

Advantages :

  • Affordable price
  • Ensures good performance
  • Easy to use


  • Does not have training programs
  • Works with the runner’s movements
  • Cannot automatically adjust speed
  • Requires a lot of effort to operate the tread

When to choose a magnetic treadmill?

The magnetic treadmill is a good piece of equipment for walking at home. It is particularly suitable for beginners and seniors who want to keep fit by training at their own pace. Indeed, thanks to its manual operation, it allows you to walk or run without too much exhaustion of the muscles, while limiting the risk of accident. It is also an accessory to recommend to people in the rehabilitation phase.

The motorized treadmill

The magnetic treadmill is a good piece of equipment for walking at home. It is particularly suitable for beginners and seniors who want to keep fit by training at their own pace. Indeed, thanks to its manual operation, it allows you to walk or run without too much exhaustion of the muscles, while limiting the risk of accident. It is also an accessory to recommend to people in the rehabilitation phase.

The motorized treadmill

Equipped with an electric motor, the motorized treadmill operates without any additional effort on the part of the runner. The belt and the tread are automatically started thanks to the traction. In addition, it usually has a varying number of programs, ranging from the simplest to the most intense. Depending on the model, we can have different functions allowing, for example, to regulate the speed, to adjust the inclination of the tread, etc.

Advantages :

  • Automatic operation
  • Accompanied by several programs
  • Possibility to tilt the tread
  • Better control of speed and pace of training
  • More efficient than a magnetic treadmill


  • Heavier than magnetic models
  • Difficult to store
  • High price

When to choose a motorized treadmill?

The motorized treadmill is the most efficient model for burning calories quickly. Its functions and programs make it possible to choose and vary the intensity of the training sessions, but also to adapt the running speed according to the needs and level of each user. For a regular sustained workout, a motorized treadmill is the most suitable model. It is also very practical for preparing for a competition or for keeping in shape when the weather conditions do not allow you to go out for a run.

The folding treadmill

Very space-saving and lightweight, the folding treadmill is generally smaller than conventional models. It has the advantage of being very easy to store and transport, compared to other treadmills. However, the features it offers are quite limited, due to its light weight and small size.

Advantages :

  • Automatic operation
  • Accompanied by several programs
  • Possibility to tilt the tread
  • Better control of speed and pace of training
  • More efficient than a magnetic treadmill


  • Heavier than magnetic models
  • Difficult to store
  • High price

When to choose a folding treadmill?

The folding treadmill is the ideal model for people who want to move around with their training equipment or who live in apartments that are not very spacious. It can, for example, be used in a student room or in a small studio without any concern because of its compactness and ease of storage.

Treadmill or elliptical trainer?

The treadmill is a special device for maintaining the heart rate. On the equipment, we directly reproduce the movements during an outdoor run. It allows you to have a regular workout at home without worrying about the weather conditions. The pace and incline of the ramp can be modified according to the user’s profile. In the market, it is sold at a very varied price, but still affordable compared to other types of equipment.

How fast can I run on a treadmill?

Sure, it’s more beneficial to have a treadmill, but there’s no point in this if you don’t know how to use it. Indeed, there are the right speeds to be observed for each lens you want to have while using it.

Tone the muscles

To tone muscles, there is no point in running at high speed. Indeed, a speed of 4 to 5 km / h will be more than sufficient for beginners. Those who already have experience can opt for 6 to 7 km / h. Each session should last about 20 minutes on a treadmill at 0% incline.

To lose weight

If the goal is to lose weight by spending more calories, run at a speed of over 7 km / h. However, start with a 5km / h walk. The session should last one hour. Like this, you will lose 600 calories.

For more endurance

If it’s to work on endurance, there’s no point in running. A speed between 5 km / h and 6.5 km / h may improve your heart rate. Do a 20-minute session, then take a break before continuing. To achieve this goal, the mat must tilt up to 8%.

Good to know

To train properly, you need to be at 60% or 70% of your Maximum Heart Rate.

Why buy a treadmill?

The treadmill is a powerful piece of fitness equipment that is very comfortable to use. It must be said that it has many advantages:

To lose weight

One of the primary goals for users of fitness equipment like the treadmill is to lose weight and improve fitness. Indeed, walking or running helps to burn calories, to exercise and therefore to lose weight. As a guide, running at 10 km / h burns 5 calories / kg of body weight every 30 min. For a person weighing 80 kg, this equates to 800 calories for a 1 hour session.

To improve the state of health

By using a treadmill to walk or run, different parts of the body are involved: the legs, arms, but also the heart, lungs and various other muscles benefit from the effort provided. With regular training, we noticeably improve heart rate, as well as lung capacity, which helps gain endurance.

To train at your own pace

Particularly suitable for beginners and people who have gone a long time without practicing sport, the treadmill allows you to run at your own pace, without worrying about the gaze of others and in complete confidence. Thanks to the different settings, you can adjust the speed whether for walking or running, but also increase or decrease it several times during the same training session.

As you progress through the sessions, you have the possibility of increasing the difficulties, for example by tilting the running surface to simulate roads with uneven. This thus helps to increase the heart rate and burn more calories.

To train at any time and in all seasons

When winter arrives and its cold snaps, many are tempted to stay confined to their soft interiors to enjoy the heat. This laziness combined with seasonal fatigue is a formidable demotivating cocktail that can quickly lead some to no longer take care of their body. The treadmill is a game-changer: Whether it’s too hot or too cold outside, you can work out in your bedroom or living room regardless of the weather conditions.

To protect the joints

Although excellent for your health, running can cause damage to joints such as the ankles, knees, hips and back, due to impact on the ground. In the heat of the moment you don’t often notice it, but over time it can cause tendonitis, joint pain, inflammation, etc. To remedy this and better protect your body, many treadmills have cushioning systems that can reduce the impact by up to 15%. This is also the reason why these equipments are very popular with people in rehabilitation.

To get the whole family involved

One of the best ways to be well motivated to play sports is to have loved ones who train with you or who have similar goals as yours. General motivation has a considerable positive impact on individual motivation. Thanks to the treadmill, the whole family can practice sport. Indeed, the most assiduous always end up persuading those who are less assiduous, this helps to improve the overall health of the family.

To save time

Very practical for busy workers, or even mothers who have to watch over young children, the treadmill allows you to optimize your time as much as possible. Instead of going to the gym or to the park, you can do your daily sessions in the office or in the living room.

To save money

Buying a treadmill is a great investment. The purchase price may seem high, but compared to the cost of an annual gym membership or the cost of gasoline or transport tickets to get there, it is much cheaper. In addition, by purchasing a quality carpet, one is sure to be able to use it for years.


Be careful when using a treadmill. Although you want to achieve your goals quickly, overuse will lead to serious illness.

What is the price of a treadmill?

The diagram below will help you get an idea of ​​the typical prices for each price range (entry-level, mid-range and high-end).

However, more expensive does not necessarily mean better .

We therefore advise you to always consult our ranking before making up your mind, rather than blindly relying on price ranges.

The best brands of treadmills

In our opinion, the best runners brands in 2020 are:


City sport is a world-renowned brand that was created in 1986. Since then, it has produced sports equipment and accessories for the general public, but also for professionals. You will surely like it with these products with remarkable design and irreproachable quality.


ISE is an international brand widely recognized for the quality at a low price of its treadmills. Since its inception, it has attracted everyone by offering products at an unbeatable price. If your budget is quite limited, turn to this brand that can satisfy you.


YRRA is distinguished by the manufacture of high-end products whose quality is no longer in question. Professionals and very wealthy households are particularly its target audiences. Even though its equipment is sold at a relatively low price, its capacity is well worth it.


Sportstech is a brand specially known in the manufacture of fitness and fitness products. They sell all the equipment to sculpt the body, improve heart rate and increase endurance. Its products are relatively attractive in price.


NordicTrack is one of the leading brands when it comes to fitness products. Their treadmills already have highly developed features, high end products. With an average budget, NordicTrack promises to be the best alternative.


Appropriate location.

Make sure your treadmill is placed on a stable surface; it shouldn’t waver.

Prepare yourselves.

It is not uncommon for beginners to set their electric treadmill to the highest possible speed. This is not the right method. Take the time to prepare your body before setting your treadmill to the highest speed. Some basic stretches and warm-ups are necessary to ensure that your muscles are not put on unnecessary strain. Start with a fairly light pace as well, and then increase that pace as you go.

Do not hold on to the machine too much.

As soon as you find a comfortable pace, be sure to let go of the rails.

Stay focused.

Stay focused on what your body is doing, especially when running at high speed. Do not look at your feet and keep your eyes in front of you. This makes it easier to maintain your balance.

Stop the carpet before getting off.

Before getting off your treadmill, and to avoid injuring yourself unnecessarily (and taking a huge blow to your dignity), take the time to turn off the treadmill.


What is the best treadmill?

The best treadmill depends on your needs and your budget. Read our buying guide to find the best products around.

Is it possible to lose weight with a treadmill?

The answer is yes. Indeed, nothing is better than a run to burn calories and lose a few pounds in record time. You can work your arms, thighs, legs and your best all at the same time. It stimulates good circulation in the body. You will also work on your breathing and your breath.

Is it good to run every day?

Running every day brings more benefits both physically and mentally. The advantages are indeed cumulative and that is why it is better to reserve a particular time of training every day. If you alternate sessions, it will take time to perceive the changes and achieve the goal you set at the beginning. If you can’t keep up with this pace, do at least three workouts per week.

How long does a treadmill workout take?

The duration depends on the level of performance of the one who will be training. However, it is always advisable to do 20 min total sessions each day. Start your workout with warm-ups to avoid muscle sprains. After each part, do some stretches so that you don’t end your exercises suddenly.

How to burn more calories?

The treadmill is a great piece of equipment for losing weight. However, there are a few tips for optimizing calorie loss. Mix your sessions. Work out 20 min a day most of the time and step up to 1 hour a few times. Control your Speed ​​well. Optimize your session once a week. Do split sessions.

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