You only need this beginner treadmill workout to burn fat and improve heart health at home

Haven't got a smart treadmill? No problem! Try this 20-minute beginner HIIT treadmill workout today.

A woman working out alone in a cross training gym
(Image credit: Getty Images)

Treadmills are the most sought-after cardio equipment, and for a good reason. As popular as running machines are, most people find it hard to come up with different workouts to keep indoor running training fresh, especially if you haven't got a smart treadmill like the NordicTrack Commercial 2950 or the ProForm Pro 2000. Fear not, as we have the answer in the form of this 20-minute beginner HIIT workout that helps you torch fat and improve cardio performance without setting a foot outside.

Running is highly beneficial for health. Research shows that running lowers the risk of all-cause, cardiovascular and cancer mortality compared to those who don't run. How much should you run? Danish researchers suggested that up to 2.5 hours of running a week is optimal for maximum longevity. And while that might sound a lot, you only have to run or jog for half an hour a day, five days a week, to live longer. That's not too bad, is it? 

This is a follow-along treadmill workout, and pace/incline settings are explained and displayed throughout the video, so feel free to consult the screen whenever in doubt about which setting your treadmill should be on. Coach Rachel recommends a water bottle and towel to be within arm's reach during the workout, as things will get sweaty, and you don't want to pause this short workout if you don't have to.

Although the instructor uses an incline treadmill, the maximum incline in this workout is only 0.5%, which is almost imperceptible to most runners. If you're keen on making the exercise more challenging, try running at the faster setting recommended by Coach Rachel. If you haven't got a treadmill, check out T3's best treadmill, best folding treadmill (if you're short on space) and best cheap treadmill (if you're on a budget) guides. 

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.