We all know it: you want to be more active, but your day is so packed that you simply don’t know where to find the time. Exercising keeps getting pushed aside, and by the end of the day, you feel more drained than satisfied. Good news: you don’t need an hour to notice results from your workout. With a short and intense HIIT session on the treadmill of just 20 minutes, you raise your heart rate, burn a lot of calories, and give yourself an energy boost. Right from home, with your own treadmill. How great is that?
Why choose interval training on a treadmill?
Many people think that only long cardio sessions are effective. However, research shows that with High Intensity Interval Training (HIIT), you can achieve just as many (or even more) health benefits in a short time.
By alternating periods of brisk walking or running with shorter rest moments, you not only increase your calorie burn during the workout but also afterward. This phenomenon is called the afterburn effect: your body continues to use extra energy after your workout to recover.
Benefits of HIIT training with the treadmill:
✅ Quick results: you can burn up to 300 calories in just 20 minutes.
✅ Improve fitness: your heart and lungs get stronger from the intense stimuli.
✅ Stimulate fat burning: ideal if you want to lose weight or support a diet.
✅ Requires little time: fits perfectly into a busy schedule.
HIIT Schedule: 20-minute Dreaver treadmill workout
With this simple schedule, you achieve maximum results in minimal time. Feel free to adjust the pace to your level and make sure to wear sturdy shoes.
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Warm-up (0-2 min)
Walk slowly (3-4 km/h). Let your body get used to it and find the right breathing rhythm. -
Speed up (2-5 min)
Increase to 5-6 km/h. You should feel your heart rate rise, but still be able to talk. -
Interval 1 (5-10 min)
- 1 min brisk pace (6-7 km/h)
- 1 min normal pace (4-5 km/h)
- 1 min brisk pace (6-7 km/h)
Repeat this pattern until minute 10.
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Interval 2 (10-17 min)
Repeat the same, or increase the pace if you feel fit (e.g., 7.5–8 km/h).
Extra challenge: extend the intense phases to 90 seconds. -
Cooling down (17-20 min)
Slow down gradually to 3-4 km/h and bring your breathing and heart rate back to normal.
👉 Tip: want variety? Set your Dreaver treadmill to a slight incline for extra intensity.
What does HIIT training with a treadmill give you?
This 20-minute HIIT workout can challenge your body significantly and offers many benefits:
- Burn 200–300 calories in a short time
- Increased fat burning that continues even after your workout
- Better focus and energy, ideal during your workday
- Compact cardio workout without gym or travel time
Many athletes report that a HIIT workout with a Dreaver treadmill is the perfect combination of convenience and effectiveness.
Getting fit with a walking treadmill
Interval training on the treadmill is the way to get fit quickly and boost your calorie burn. With a well-structured 20-minute HIIT schedule on a treadmill, you combine convenience with effectiveness.
So: set your timer, choose your favorite playlist, and start your first HIIT workout today!
Dreaver treadmill: your partner for HIIT and cardio
With a Dreaver treadmill, you make it easy for yourself. These compact, quiet, and user-friendly treadmills fit under your desk, bed, or sofa and are ready to use in seconds. This way, you can always do a HIIT or cardio workout, even if you only have 20 minutes.
Whether you want to improve your fitness, burn calories, or just get fitter: Dreaver helps you move forward.
GMB teaser:
Busy, busy, busy – we get it. But moving doesn’t have to take hours. With this high-impact treadmill workout of 20 minutes, you get maximum results from minimal time. Right at home, on our treadmill. Raise your heart rate, burn up to 300 calories, and boost your energy – hassle-free. Perfect for your morning routine, between meetings, or as a power break in the evening. Dreaver treadmills are quiet, compact, and easy to use. So you can move whenever it suits you, at your own pace, and without travel time. Try it today!
