Sharing a high intensity interval training treadmill workout you can do in your next home or gym cardio session. Check out the details below.

Hi friends! How are ya? I hope you had an amazing weekend! Ours was a little on the chaotic side but ended with an awesome family dinner. Something random from the weekend: I RAN. Not a lot… just a little. But I read a statistic that said a very small percent of people over the age of 30 ever sprint again in their life, and was I was determined to be a part of that small precent. The reality is that I’m just *now* feeling well enough to add more intense cardio back into my life after my healing journey. It’s been slow and steady and I definitely missed the “sweat from your eyeballs” cardio, but needed to scale back for a while.

It’s important to add variety and changes in intensity in your routine, and one of the easiest ways to shake things up is through High intensity interval training (HIIT). Instead of slogging away for 30 minutes at a comfortable pace, HIIT lets you push hard, recover, and repeat in short bursts that leave you feeling accomplished (and sweaty) in less time.

HIIT can be done with bodyweight exercises, dumbbells, or even outdoors, but treadmill HIIT workouts are one of the most effective (and underrated!) ways to train. By manipulating speed and incline, you can create intervals that challenge your heart rate, burn more calories, and keep things exciting.

Today I wanted to share a High Intensity Interval Training Treadmill Workout you can do in under 30 minutes, which is perfect if you’re short on time but want maximum results.

High Intensity Interval Training Treadmill Workout

Today I’ll share a little recap about what HIIT is, why treadmill intervals are so effective, and how to structure your own workout for your fitness level. I also made ya a little done-for-you 30-minute interval treadmill workout that combines short sprints, Tabata intervals, and strategic rest periods.

By the end, you’ll know how to use your treadmill as more than just a walking or jogging machine. It’s actually a powerful tool for fat loss, boosting insulin sensitivity, and improving cardiovascular health.

What Is High Intensity Interval Training Workouts?

High intensity interval training (HIIT) is a style of exercise where you alternate between periods of all-out effort and periods of rest or low intensity recovery. The benefit of HIIT is that you can get incredible results in less time compared to steady-state cardio.

Research shows that HIIT can:

Burn more calories in less time than traditional cardio.

Improve insulin sensitivity, making it easier to manage blood sugar.

Strengthen your heart and lungs.

Boost metabolism long after the workout is over

Sharing a 30 minute high intensity workout if you’re looking for something that can challenge you and make you sweat in a 30-minute block of time.

Hi friends! I hope you’re having a lovely morning. We’re off on some adventures and looking forward to family dinner with our Sevilla friends tonight.

For today’s post, I wanted to share a workout with you! There’s a ton of noise out there about HIIT, low intensity training, Zone 2, which ones are harmful/helpful for women’s health, and I wanted to share my thoughts. Between navigating nutrition, managing stress, and finding the motivation to move, it’s easy to feel overwhelmed. But the good news is that you don’t need hours at the gym to see results, and you can pick which type of training works best for your unique body and lifestyle.

A 30-minute high intensity workout can be a game-changer if you have lots of energy and want something to challenge you. These sessions are designed to get your heart rate up, torch calories, and build strength in a time frame that can work with busy schedules.

Today, I’m sharing a 30-minute high intensity workout routine that combines optional cardio machine intervals with bodyweight exercises. Whether you’re sprinting on a treadmill, cycling on a Peloton, or doing jumping jacks in your living room, you can easily adapt this workout for your needs.

Important Reminder: Always consult with a healthcare professional before starting any new fitness routine.

High intensity workouts aren’t for everyone. I’m just NOW building back up to higher impact and intensity workouts after about two years off for my healing journey. So, just a friendly reminder that you should always listen to your body, and talk with your doctor before making any fitness changes.

If you’re on a healing journey – hormonal imbalances, adrenal fatigue, or other health concerns – high intensity might not be the best fit right now, and that’s perfectly okay. Listen to your body, honor its signals, and don’t hesitate to modify exercises as needed. If you’re looking for a lower impact option, check out the Sculpt classes on Sculpt Society – try it free here.

30 Minute High Intensity Workout

This workout alternates between cardio intervals and bodyweight strength exercises.

The structure is simple:

5 Rounds Total

Cardio Interval: 3 minutes

Bodyweight Circuit: 2 minutes

Rest: 1 minute between rounds

You can choose your preferred cardio machine – treadmill, stationary bike, rower – or opt for high knees or jump rope if equipment isn’t available.

What Is High Intensity Workout?

High Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods.