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Get Shredded for Summer With These 6 Intense Treadmill Workouts

Looking to get shredded for summer? With intense intervals and challenging drills, these six treadmill workouts will help you achieve your fitness goals in no time!

Nicole Taylor
Get Shredded for Summer With These 6 Intense Treadmill Workouts
Table Of Contents

Treadmills are the most accessible and common equipment in a gym. This is also the reason why it's so looked down upon. While treadmill workouts are thought to be only good for warmups, incorporating it with High Intensity Interval Training (HIIT) or with other cardio workouts can really make burning fat a piece of cake. 

The best thing about treadmill workouts is that they can be tailored to your specific fitness level and goals. 

Whether you are just starting out or an experienced runner, there is a treadmill workout that can help you reach your goals. 

When it comes to getting shredded for summer, there's no doubt that a good treadmill routine can play a huge role. But with so many different options out there, it can be tough to know which ones are for you. 

So let's take a look at six of the most intense treadmill workouts out there – and show you how to make them work for your own fitness goals. 

Ready to get started? Let's go!

Workout Summary

Main Goal

Lose Fat

Workout Type


Training Level


Program Duration

16 Weeks

Days Per Week


Time Per Workout

15-30 Minutes

Equipment Required


Target Gender

Male & Female

Recommended Supplements

Fat Burner

Workout Description

In Treadmill workouts we will be incorporating treadmills along with other exercises to get the most out of your runs. Moreover, some of the workouts will cover interval training to give you that metabolism boost which will help you get in shape. 

We'll show you six of our favorite treadmill workouts for everyone; from "average Joes" to top athletes. 

These treadmill workouts will help you lose fat around your waist and get your heart and lungs in the best shape.

Keep in mind - The speeds outlined are just estimates. You will need to change them based on how fast you can go.

6 Intense Treadmill Workouts

These six intense treadmill workouts are sure to put a dent on that stubborn fat and help you burn some serious calories. 

So what are you waiting for? Get started!

1. "Hill Sprint" Intervals
















Start with a treadmill that is going at 7 mph and is tilted 15%. Step carefully onto the treadmill in the middle of a stride using the railings, and run for 30 seconds. 

After 30 seconds, grab the handrails and take a 30-second break on the side. Repeat this four times.

After the fourth interval, lower the incline by 3% and speed up by 1 mph. Do 4 intervals at this height/speed, then repeat the pattern twice for a total of 16 intervals.

If you start at a slower speed, keep the same ratios (for example, 15% at 5 mph, 12% at 6 mph, 9% at 7 mph, and 6% at 8 mph).

2. The 2-Mile Turn-Up


The speed changes every 1/4mile: 7/8/9/10/7/8/9/10

Not all interval programs should have the same amount of rest and run. You may occasionally change speed based on distance, and the "2-Mile Turn-Up" is one of the best ways to do that.

Start at a pace that feels good to you, and then speed up by 1 mph after every 1/4th of a mile. Most athletes start at 7mph and work up to 10mph.

By the end of your first mile, you should run at a pretty good speed and be ready to slow down. As soon as the second-mile starts, go back to your first speed, but don't stop or grab the handles to slow down.

Repeat the increase in speed every 1/4th of the mile until you've gone a total of 2 miles.

3. The "Get Peeled"









1/4mi Run


If you’re looking to burn fat as quickly as possible then this workout is perfect for you."Get Peeled" is one of my favorite workouts, as this routine is short, gives you a great upper body pump, and will definitely help you get leaner.

Start with a superset of these bodyweight exercises: 15 pull-ups, 20 push-ups, and 10 chin-ups. Then, go straight to the treadmill for a 1/4-mile run/sprint.

As soon as your 1/4 mile is over, start the bodyweight circuit again and do it a total of 6 times. You may leave the treadmill running, so you don't have to wait for it to start up again.

If you need to take a break, do it quickly at the end of a run before starting the next round.

4. Gut Check Hill Sprint







2-Minute Rest Period



5-10secs On/20secs Off

1-Minute Rest Period

15% Incline Walk



The Gut Check Hill Sprint is, without a doubt, the hardest treadmill workout. It is only recommended two or four times a month to build mental and physical strength.

Start with a 15% incline at 10 mph on the treadmill. Carefully step onto the running treadmill and stay on for as long as possible. One minute or less is the best time for a sprint at full speed. Don't wait until the last minute to stop.

Rest for 2 minutes on the treadmill's side rails before making 5/10-second sprints with 20-second breaks between each. Rest for 1 minute and then walk up a 15% grade for 12 minutes at a speed of 3 – 3.5 mph. You can sip on DMoose intra-workouts supplements between your rests to combat fatigue.

Try to beat your first sprint time from the last time you made these sprints every time you do them. Always listen to your body. The day after the Hill Sprint routines, your legs may be sore, and you may need to either rest them or run lightly to loosen them up.

5. 20-Minute Beatdown





Treadmill Run




Treadmill Run


In this workout, each set lasts one minute, and you have to do 20 sets to finish.

Start by turning on a treadmill and setting it to run faster than you would normally jog. If your normal jogging speed is 8 mph, so set the treadmill to 9 mph for this one and may even turn it up to 10 mph near the end.

Alternate 1-minute runs with 1-minute sets of chin-ups and push-ups until you've done 5 sets of each exercise and 10 one-minute runs.

The goal is to do as many chin-ups as you can in one minute, even if that means taking short breaks and letting go of the bar a few times. During the push-up sets, I try to stay in perfect position, so even if I can't do any more reps, I hold the "push-up plank" until the time is up.

Now let’s jump to the next workout.

6. VO2 Challenge



0-2 Minutes


2-4 Minutes


4-6 Minutes


6-8 Minutes


8-10 Minutes


10-12 Minutes


12-14 Minutes


This one isn't technically an interval exercise, other than the fact that the inclination increases every 2 minutes. However, you would add this to your workout, since it is such a shock to the system that you will wake up slimmer every time you’ll try it!

This is a lot like the VO2 Max test that our Team USA wrestlers take at the Olympic Training Center in Colorado Springs.

Start with a 2% inclined treadmill going at 7 mph (for female athletes, use 6 mph). The speed stays the same, but every two minutes, add 2.5% to the slope.

Keep going as long as you can, pushing yourself until you are completely worn out. Don’t do this exercise more than once or twice a month. 

Tips to Shred Down for Summer

To see results more quickly with treadmill workouts following are some tips that you can follow:

Eat Less Often - Put a stop to snacking and munching small food items whenever you feel like it. This habit adds up unwanted calories and takes away hunger during lunchtime. Intake your maintenance calories by splitting them in between breakfast, lunch, and dinner.

Combine Weights and Cardio - Putting a little stress in your casual cardio session can really bump up your game. Small resistance can give huge results, that’s why using weights and cardio can give the boost you need to get shredded.

Moderate the Stimulant - Stimulants like caffeine and pre-workouts are great for giving us a boost of energy to get through our workouts, but shouldn't be used all the time. If we do this, we can begin to build up a tolerance and will need to take more just to feel the same effects. Therefore, you should cycle off and on, either from week to week or month to month.

Skip the Stimulant - Stimulants like caffeine and pre-workouts can cause water retention (build-up of excess fluid), which can make you look chubbier than usual. So it’s best to stay away from them if you’re looking for a hot summer. 

Train Intense! - There’s no time to waste so take your body to the limit, if you’re not gasping for air after a workout session then you’re not going beyond your limits. Yes, your body will feel very sore but it’s all worth it if you’re looking to stand out from the crowd.

Move It to Lose It! - Stay on the move all the time. You are allowed to take a rest but after an hour of rest, walk around your house. If you’re working on your laptop, use it while standing, in fact, march on the spot if you want to. Incorporating small habits will significantly increase your metabolism and endurance giving you that shredded summer look you deserve. 


Now you have no reason to stay away from the treadmill. We have given you six treadmill workouts that will push you to your limits and keep you from getting bored with your training. Choose one of these workouts to do every day, either in addition to your regular weightlifting routine or as a second workout for the day.

If you do one of these things first thing in the morning, the benefits will be even better and your metabolism will be going crazy for the rest of the day. The key to any program is to stick with it. Don't just do one of these exercises every so often. Start doing them regularly TODAY, and you'll be ready to show off your strong abs in no time.


1. How often should I do these treadmill workouts?

It depends on your fitness level and how often you're working out other days of the week. And if you're just starting out, it's best to ease into it so your body can get used to the routine. Start with two or three times a week and then gradually add more workouts as you feel comfortable.

2. How intense do these workouts need to be?

The intensity of your HIIT workout will depend on your current fitness level and how long you've been doing HIIT workouts. If you're just starting out, it's best to keep the intensity moderate and gradually increase the intensity as you get stronger. As with any type of exercise, it's important to listen to your body and stop if you feel uncomfortable or if you experience pain.

3. Can I do these workouts at home?

Yes! These are great treadmill workouts that you can do at home. The only thing that may differ is the amount of incline your treadmill can do. Also if you don't have access to a treadmill at home, you can always run outside and use a stopwatch to record your time and intervals.

4. What kind of results can I expect?

You can expect some amazing results from these treadmill HIIT workouts, especially if you stick to a regular routine. Interval training on the treadmill is a great way to burn calories and fat, and it can also help improve your cardiovascular fitness.

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Nicole Taylor

Nicole is a professional freelance writer specialized in sports nutrition and home based exercises. She publishes a website dedicated to home exercise and has contributed articles to magazines as well.

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