No thinking required: Just follow these various HIIT treadmill programs and watch that fat drip off your thighs, belly and elsewhere.

These high intensity interval training workouts are designed to smoke off body fat like never before.

These treadmill HIIT workouts are not for the squeamish, nor are they for people who don’t think it’s cheating to hold onto the treadmill!

These fat-burning HIIT workouts will work only if you pump your arms or, at least, allow them to move naturally and freely in synch with your lower body.

Remember, if you were outdoors exhausting yourself with high intensity interval training, you wouldn’t be grabbing onto anything, so use that same logic when exercising on a treadmill.

HIIT treadmill workout No. 1.

This will really burn fat. Set treadmill to 15 percent incline. Do eight, 30-second “sprints” at the following speeds: 6, 7, 8, 9, 10, 10, 9, and 8 mph.


In between is a 2-3 minute rest-walk at a slow pace and no incline.

HIIT treadmill workout No. 2.

For ultimate fat burning, set the incline at 15 percent.

Do six, 15-second bunny hops, feet leaving tread surface at the same time and coming back down at the same time, at the following speeds: 3.5, 4, 4.5, 5, 5, and 5 mph.

In between is 1-2 minutes of a slow walk with no incline.

Do not hold onto the rails while hopping, or you’ll cancel out the effect of the exercise.

High intensity interval workout for the treadmill No. 3.

This will rip off fat. For machines that go up to 10 mph, do eight, 30-second sprints at zero incline at the following speeds: 8, 9, 10 mph; then at 2 percent incline, 10, then at 3, 4, 5 & 6 percent incline, 10. In between walk a few minutes slowly.

If your treadmill goes up to 12 mph, do eight, 20-second sprints at zero incline at 10, 11, 12 & 12 mph.

Then at 3 percent incline, 12 mph, then at 4, 5 and 6 percent incline, 12 mph. In between walk a few minutes slowly.

For treadmills that go up to 15 mph, use no incline (unless you’re a beast) and do a HIIT workout consisting of eight, 30-second sprints at the following speeds: 12, 12.5, 13, 13.5, 14, 14.5, 15 & 14 mph. In between walk slowly 3-4 minutes.

Before beginning any of these high intensity interval training stints on a treadmill, warm up 10-15 minutes, and upon conclusion of the HIIT sessions, warm down 5-7 minutes.

Stretch afterward for five minutes, then drink lots of water, which you should also sip throughout the workout.

High intensity interval training has been proven by much research to be superior to paced movement for burning fat, whether it’s done on a treadmill, bike or other pedaling machine, stepper, etc.

Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.