Three Fat Burning Treadmill Workouts Under 25 Minutes

25 Minute or Less Fat Burning Treadmill Workouts

With the weather still being too cold, I have had to keep my interval training workouts indoors. While treadmills aren’t the most liked piece of cardio equipment, you can use them to put together a short, effective workout. Like I talked about in this article, you should always prioritize your strength workouts first but if you have more time, interval training is the next piece to burning fat and increasing your metabolism. These workouts could also be done after strength training (if you can only exercise 2-3x a week), but I would do about 10 minutes of intervals.

Here are three workouts I have been doing lately using a treadmill. For you, pick three speeds/inclines that get you out of your comfort zone. I have listed mine. You’ll notice the speed and time will vary, but at the end of each interval, you want to feel like you’re working hard.

Three 25 Minute or Under Treadmill Workouts

Workout #1 – Flat Sprint Intervals 

Warm up – walk at a comfortable speed for 2 minutes

  • After each interval, I hop off the treadmill, decrease my speed to a slow walking speed and rest as long (about 30-40 seconds) as I need until I can sprint again. Including the warm up, this takes me a little less than 25 minutes. If you are finding you are needing longer rest time between each interval, subtract two 60 second intervals from the workout. At the end of the workout, I cool down until my heart rate decreases (1-2 minutes).
Speed Incline Interval Length Time
9.5 mph Flat 60 seconds
9.6 mph Flat 60 seconds
9.7 mph Flat 60 seconds
9.7 mph Flat 60 seconds
9.7 mph Flat 60 seconds
11.2 mph Flat 30 seconds
11.2 mph Flat 30 seconds
11.2 mph Flat 30 seconds
11.2 mph Flat 30 seconds
12.0 mph Flat 20 seconds
12.0 mph Flat 20 seconds
12.0 mph Flat 20 seconds

Workout #2 – Sprints with hills 

I will complete this workout on treadmills where the highest speed or incline is less than my gym’s treadmill. Again, I warm up and cool down just like the previous workout example. I also rest as long as I need with each interval (usually 30-40 seconds).

Speed Incline Interval Length Time
9.5 mph Flat 60 seconds
9.6 mph Flat 60 seconds
9.7 mph Flat 60 seconds
9.7 mph Flat 60 seconds
9.7 mph Flat 60 seconds
10.0 mph 3% 30 seconds
10.0 mph 3% 30 seconds
10.0 mph 3% 30 seconds
10.0 mph 3% 30 seconds
10.0 mph 5% 20 seconds
10.0 mph 5% 20 seconds
10.0 mph 5% 20 seconds

Workout #3 – Don’t Like to Run? Try This. 

Note: Treadmills vary with incline. Luckily at my gym, the treadmills go all the way up 30%. Most treadmills go up to 12-15%. Remember, find three inclines that push you outside your comfort zone. If you find the highest incline doesn’t challenge you, try increasing your speed or trying Workout #2. I will complete Workout #2 when I visit my parents using their treadmill. Rest as long as you need after each interval. I usually drop the incline to 10-12% after each interval and when my body feels it’s ready to complete another interval, I increase the incline back to where it needs to be. If your legs are tired, I would decrease the incline to more of a flat incline during every rest period.

Key tip for incline walking: Brace your core and pump your arms. By avoiding holding onto the rails, you’ll work your abs, glutes and legs much more.

Warm up – 2 minutes at a comfortable pace

Speed Incline Interval Length Time
3.4 mph 24% 60 seconds
3.4 mph 24% 60 seconds
3.4 mph 24% 60 seconds
3.4 mph 24% 60 seconds
3.4 mph 24% 60 seconds
3.4 mph 27% 40 seconds
3.4 mph 27% 40 seconds
3.4 mph 27% 40 seconds
3.4 mph 27% 40 seconds
3.4 mph 30% 30 seconds
3.4 mph 30% 30 seconds
3.4 mph 30% 30 seconds