6 Effective HIIT Treadmill Routines for Achieving a Flat Abdomen

Truth Bomb: Treadmills are an underrated weight-loss tool, and high-intensity interval training (HIIT) is highly effective at shedding belly fat and boosting cardiovascular health. HIIT’s intense workouts followed by short recovery periods are designed to maximize calorie burn and boost metabolism long after the workout is over. For those looking to trim their midsection, HIIT treadmill training can support their weight loss journey by combining the benefits of running with the fat-burning power of interval training.

Maintaining a flat stomach becomes more challenging as you age, thanks to hormonal changes and a natural reduction of muscle mass. But incorporating regular HIIT sessions into your routine can help combat these changes by burning tons of calories quickly while helping to build muscle—a crucial component in boosting metabolism and achieving a toned physique.

If you’re not sure where to start, we’ve got you covered. We talked to certified personal trainers who share their best HIIT treadmill workouts for a flatter stomach. Keep reading for the workouts and detailed instructions.

Workout #1: 20-Minute High Intensity Interval Pyramid

Heating:

• Start with a 2-minute walk at 3.0 mph to warm up your body and get your blood flowing.

Workout:

• Run at 6.0 mph for 1 minute.
• Walk at 3.5 mph for 1 minute.
• Increase your running speed to 6.5 mph for 1 minute, followed by a 1-minute walk at 3.5 mph.
• Run at 7.0 mph for 1 minute, then go back to 3.5 mph for another minute.
• Continue this pattern by running at 6.0 mph for 1 minute and then walking for 1 minute.
• Run at 6.5 mph for 1 minute, followed by a 1-minute walk.
• Run at 7.0 mph for 1 minute and finish with a 1-minute walk at 3.5 mph.

Cooling down:

• Finish with a 1-minute walk at 3.0 mph on a 1% incline to bring your heart rate back to normal.

Tip:

Rachel MacPherson, CPTan ACE-certified personal trainer with Garage Gym Reviews, tells us: “To make this workout easier, decrease the running speed or increase the rest periods. Beginners may prefer brisk walking and light jogging instead of running. To make it harder, lengthen the high-intensity intervals for an extra challenge.”

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Workout #2: Sprint for fast calorie burn

“Sprinting is an incredibly effective way to burn calories quickly and build anaerobic fitness,” explains MacPherson. “This sprint workout is great when you’re pressed for time but want maximum results. But while sprinting is very efficient, it’s also very intense. I recommend only doing this type of training once or twice a week.”

Heating:

• Start with a 3-minute walk at 2.5 mph on a 1% incline to get your muscles ready.

Workout:

• Sprint at 9.0 mph on a 1% incline for 30 seconds.
• Follow with a 4-minute recovery walk at 2.5 mph at the same incline.
• Repeat the sprint and recovery walk 3 more times, alternating between 30-second sprints at 9.0 mph and four-minute recovery walks.

Cooling down:

• Finish with a 3-minute walk at 4.5 km/h on a 1% incline to cool down.

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Workout #3: Progressive speed interval training

“This workout increases running speed with each interval while maintaining a steady walking pace for recovery. It’s great for building endurance and speed in a challenging, manageable way,” says MacPherson.6254a4d1642c605c54bf1cab17d50f1e

Heating:

• Start with a 5-minute walk at 2.5 mph to warm up.

Workout:

• Run at 5.5 mph for 1 minute, then walk at 3.0 mph for 2 minutes.
• Run at 10 km/h for 1 minute, followed by another 2 minutes of walking at 5 km/h.
• Run at 6.5 mph for 1 minute, then walk for 2 minutes.
• Run at 7.0 mph for 1 minute, followed by 2 minutes of walking.
• To finish the workout, run for 1 minute at 7.5 mph and walk for 2 minutes at 3.0 mph to recover.

Cooling down:

• Finish with a 5-minute walk at 2.5 mph.

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Workout #4: Tabata treadmill workout

“Tabata is a form of HIIT that focuses on short bursts of maximal effort followed by short rest periods,” explains Kyrie Furr, CPTa certified personal trainer and performance coach with Barbend. “This workout is designed to maximize fat burning in a short amount of time. It’s intense but effective for reducing belly fat.”

Heating:

• Complete 5 minutes of light jogging or walking.

Workout:

• Sprint for 20 seconds at 90 to 100% effort.
• Rest for 10 seconds (either walking or slow jogging).
• Repeat this pattern for 8 rounds (4 minutes total).
• After completing 8 rounds, rest for 2 to 3 minutes before repeating the circuit 2 more times.

Cooling down:

• Perform a 5-minute walk or light jog.

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Workout #5: Incline Workout

“This workout alternates between running at a high incline and walking at a low incline,” says Furr. “Running on an incline increases your calorie burn and targets your leg muscles, helping you lose belly fat faster.”

Heating:

• Complete 5 minutes of walking without incline.

Workout:

• Run on a 6% to 10% incline for 1 minute at a moderate pace.
• Walk at a 1% to 2% incline for 1 minute at a brisk pace.
• Repeat for 10 to 12 intervals.

Cooling down:

• Complete 5 minutes of walking on a flat incline.

Workout #6: Fartlek Interval Run

“Speed ​​play involves alternating between faster and slower running segments. This workout is more flexible than traditional interval training, allowing you to adjust your speed based on how you feel,” says Furr.

Heating:

• Perform 5 to 10 minutes of light jogging or walking.

Workout:

• Walk or jog at a moderate pace for 5 minutes to set your base pace.
• Alternate between faster and slower segments – 2 minutes of faster running, pushing yourself to a challenging pace; 1 minute easy run or walk to recover.
• Continue alternating between faster and slower tempos for 20 to 30 minutes.

Cooling down:

• Do 5 to 10 minutes of light jogging or walking to bring your heart rate down.