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10 Minute HIIT Treadmill Interval Workout

Posted 06-27-2015
In Workouts, HIIT, Interval Training & Running

10 Minute HIIT Treadmill Interval Workout

Want to increase the amount of fat burn in far less time? Hate that long, boring steady state treadmill cardio? Us too!

This HIIT (high intensity interval training) treadmill workout from Mark Moon and may be your answer. HIIT workouts can burn up to "nine times more fat than traditional cardiovascular exercise because your metabolism stays elevated more than 24 hours afterwards." This is often referred to as the afterburn effect.

This workout has three different levels, beginner, intermediate and advanced, which is great because it allows you to tailor it to your fitness level and move up as you get more fit.

10 Minute HIIT Treadmill Interval Workout

  • First, warm for 3 minutes at a light jog. Then, pick one of the levels below and complete it. Finally, cool down by walking for another 3 minutes.

Beginner: 20 seconds of work, 40 seconds recovery x 10 rounds

Intermediate: 30 seconds of work, 30 seconds of recovery x 10 rounds

Advanced: 40 seconds of work, 20 seconds of recovery x 10 rounds


The easiest way to time this workout is by using your Gymboss Classic or miniMAX timer as your HIIT timer. Simply setup your Gymboss by programming in your chosen level above and then hit the Start button and off you go. By using your Gymboss interval timer to time the workout, you don't have to keep staring at the dashboard of the treadmill to know when to run (work period) and when to step off to the sides (rest period). Your Gymboss HIIT Timer will beep or vibrate to let you know when it's time to switch allowing to focus fully on the workout. Here is what your Gymboss will look like all setup for the Intermediate level workout:


Here's a Tip - you can easily perform this workout on the stationary bike, on a row machine, on the track, or on the trail. Your Gymboss, performing as a HIIT Timer, allows you to do this workout anywhere.