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.

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.

20 Minute Treadmill HIIT

A HIIT training on a waiter is an excellent way of getting cardiovascular content and getting plenty of fat. This is a great one to start you. You can do so whenever you have to burn some calories for a few minutes. And you can adjust your speed according to your ability and heart rates and your level of experience.

1) Hot up. Set the speed of your treadmill to 3.0. Walk at this slow and moderate speed for 1-2 minutes to warm up your muscles.

2) Run for 30 seconds at a quick jog, about 7,0 to 9,0 mph. It’s your first interval of high intensity! It’ll takes you a little time to update your speed on the treadmill ~ 10 seconds before the “fast jog” cycle.

Then drop the speed of the treadmill again to 3.0 and go 60 seconds slowly.

4) Alternate for 20 minutes between these intervals.

5) End with a refreshment of 3.0 speed and a 2 minute walk.

The 20 minute training of the HIIT Treadmill

Details for the 20-minute HIIT workout can be seen there. You will see that the treadmill speed increases 10 seconds before your HIIT burst as it takes so long to speed up to 7.5 or 8.0 mi/h for the treadmill.

FAQ-Best Treadmill High Intensity Interval Training

Is HIIT on a treadmill effective?

HIIT exercises can be an effective approach, according to a study in 2017, to reduce the amount of body fat and burn calories in less time. Here’s how HIIT can be used on a workshop: Put the bandwagon in order to make it flat. For 5 minutes, walk at 2 mi/h to heat up.

Can I do HIIT on treadmill everyday?

In 30 minutes or less HIIT is the ideal way of combining the benefits of activity. Intensive exercises such as HIIT can put you into a state of injury, over-exercise, mental burnout and prevent muscle recovery every day or for periods longer than 30 minutes.

Is a 20 minute HIIT workout enough?

I found that somewhere between 20 and 30 minutes is the sweet spot. You will probably not work hard enough to optimize the benefits of HIIT if your workout lasts for more than 30 minutes…. However, if the question is, what is the most effective duration for an HIIT training, I would say 20-30 minutes.

What is the best high intensity interval training?

Completing the HIIT lesson

• 30 seconds sprint.
• Carry out AMRAP squat jumps 30 seconds.
• Each leg is performed with lungs x 20.
• Running calf x 50.
• Perform 30 seconds of AMRAP jumping lungs.
• 1 minute’s rest.
• Full three-fold complete circuit.

How long should you do HIIT on treadmill?

You can do specific HIIT training on the Treadmill

Run at 7mph for one minute and at 5.5mph for two minutes – repeat 5 times (15 minutes) Walk 1 minute to recover somewhat at an easy pace. Run at 10-12mph for 30 seconds followed by 4mph for 1 minute – repeat five times! (7.5 minutes).

Can you program a treadmill for intervals?

Interval workouts are especially efficient because they keep the body guessing so that you are never used to the practice routine. It can be integrated into nearly every practice routine, including a workout with a treadmill.

What is HIIT on treadmill?

“HIIT” means a high intensity workout interval that alternates short and hard work explosions at the maximum heart rate and then rests or exercises with a lower intensity. On the treadmill is one of the easiest ways to do an HIIT workshop when you start with interval training — and for good reason as well.

Is HIIT better than running?

During running, HIIT training is definitely a better way to increase your heart rate and improve your conditioning, if you want to actually strengthen your skills.

How many calories does a 20 minute HIIT workout burn?

A person was able to burn 9-13 calories a minute in the entire 20 minutes of this routine. The person will likely burn 12-16 calories per minute in the real HIIT part of the workout.

How can I burn 1000 calories on a treadmill?

Walk 60 minutes on the foot

A moderate-speed treadmill can help you to burn 1000 calories for 60 minutes every day.

Can HIIT get you ripped?

Since HIIT takes less than half an hour, you can also take a daytime session, right? There was a mistake. “Your muscles will be ribbed to shreds, so recovery is essential, if you have done the right HIIT workout,” said Fisher.

What is the hardest HIIT workout?

5 hardest sprinkling exercises in your HIIT exercise
1. Jumping jack plank. LIVESTRONG.com/April Whitney. …
2. Knee Drive reverse lung.

2. LIVESTRONG.com/April Whitney image credit.
3. Burpee Brushing.

3. LIVESTRONG.com/April Whitney Image Credit.
4. Frogger. …

5. Thruster Speed Squat.

Is HIIT better than cardio?

HIIT is definitely better to burn calories and help you to throw away unwanted libraries. The major cause is the form of exercise that is anaerobic. During and after exercise, more calories are burned than cardio. Essentially, it means your body continues to consume calories hours after the exercise has been over.

Does HIIT burn belly fat?

Because HIIT training can increase your body’s calorie rate, it is an excellent method of training to consume body fat overall, including abdominal fat. One study found that people with HIIT lose an average total of 4.4 livres in twelve weeks without any dietary changes three times a week for 20 minutes.

Does HIIT running burn belly fat?

In a meta-analysis in 2018, the answer is yes and 39 studies with 617 subjects were examined. “Total (p = 0.003), abdominal (p = 0.007), and visceral (p = 0.018) fatty mass have been significantly reduced” said the study’s authors.

Is it better to do HIIT in the morning or evening?

Training is easier mentally

It is difficult right away to wake up and practice a high level of intensity, whether you are morning or night. Working later in the day usually leads to fewer mental resistance and makes the training more likely.

Can I do 15 min HIIT everyday?

The NHS says adults between 19 and 64 should perform a minimum of 150 minutes of aerobic activity and a weekly training, or 75 minutes of vigour, in order to stay healthy. Strong means HIIT – that means 15 minutes of work per day, but only if you are going hard.

HIIT a sufficient 10 minutes a day?

In addition to being wise enough, 10 minutes of workouts are sufficiently short to fit into your day when you have time and without any equipment.

Why is HIIT getting weight?

HIIT included, will make you become more muscular in all kinds of training. You gain more muscle than anyone who doesn’t include you in your routine if you are doing the HIIT exercises with weights. Unlike fat, it is not easy to see muscle, particularly at the start of your weight loss journey.

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.

Final Talk -Best Treadmill High Intensity Interval Training

You should understand, however, how and why this works and what equipment will best help you meet your goals before starting any new exercise programme.

In recent years, high-intensity interval training or HIIT has become exceptionally popular, although researchers have long known its advantages.

This type of training is essential for martial artists, because this is how energy is consumed in competition or sparring – hard short explosives. There are a large number of interval workouts for high intensity which you can try, but one popular option is the use of a workshop.

It gives unbelievable results with short workouts, so it’s ideal if you want to challenge yourself without a lot of time.



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