NEW Metabolism-Boosting, Fat-Burning Treadmill Workout

Hitting the treadmill can be a lil’ less than exciting sometimes; we hear you. But HIITin’ the treadmill — now that’s fun! A few years back, we shared a HIIT treadmill workout that you loved. So now we designed a brand new high intensity interval routine that will make your sweat sesh go by super fast! This workout will increase your energy levels, tone your lower bod, and help you break through a fitness plateau. Plus, you’ll reap the after-burn benefits of EPOC and burn major calories ALL day long!

Now lace up your tennies and meet us on the ‘mill for today’s killer sweat sesh!

Move Guide

Download your printer-friendly version HERE!

Abs are made with your Tone It Up Workouts (like this treadmill routine!) and REVEALED with your Tone It Up Nutrition Plan! Join HERE for thousands of delish recipes that will help you reach your fitness goals!


  1. So excited to try this! The original Fat Burning Treadmill Workout was the first Tone It Up Workout I ever did and I still use it ( I used it for my 30mins of cardio today!) so am pumped to try some new stuff! Thank you!

  2. I love this! All I have is a treadmill to do my cardio with so this will be fun to have something different to incorporate with my runs! Thank you! 😍

  3. Could you do this on an elliptical? I’ve had a hard time running because of shin splints :/ . Any tips for dealing with those?

    1. I used to have shin splints. I found that if my sneakers were too worn out I would get them. I also started wearing asics running shoes and I don’t get shin splints anymore.

      1. I agree! I used to get shin splints too, but ever since I switch to Asics I haven’t had any issues! (I love how cute nikes are, but they just don’t work for me).

    2. Hey girl! I did this workout on the eleptical just now and it’s still such a good workout! 💦💦

    3. I used to get them all the time then went to an actual running shoe store – where that’s all they specialize in. They had me run around (on and off treadmill) to watch what my feet and legs were doing. They recommended Saucony for me because I needed more padding under my toes! Try out a running store. They usually do evaluations for free then try to sell you really expensive shoes but you can just see what they are recommending you and then try to find the shoes somewhere else! :D

    4. Hey Samantha! I’ve actually worked in run specialty for years and shin splints were something I helped people deal with all the time! First things first REST it! I would got see a doctor if the pain is localized to a very specific area. I thought I had shin splints but it turned out to be a stress fracture! Next I would up your vitamin d intake (I take mine in oil form!) then use your tiu bands or a kettle bell to help strengthen the area. Finally if you are having no pain day to day I would go get properly fitted for a pair of running shoes. They should be a half to full size bigger than your normal shoes. Make sure they do a gait analysis. Once they fit you in either a stability or neutral shoe consider inserts. Super feet and power step are far and away my two favorites. Inserts should be firm, you don’t want to be able to fold them in half. Often times runners developing shin splints have too much arch elongation inside the shoe, thus too much movement and so begins the shin splints. I’m sorry you’re in pain, they really are the worst! I hope this helps! Feel free to ask me any shoe questions!

    5. I do all the cardio workouts on an elliptical (since that’s all I have)! So far so good 😊

    6. I had the same question! I am still recovering from knee surgery, so I can’t run just yet unfortunately! I don’t see why we wouldn’t be able to sub the elliptical in! :)

  4. This workout looks so fun, I cannot run right now but I’ll Keep it in mind for when I will :)

  5. Love this! Did an interval workout this morning BEFORE I saw this! I can already tell this is going to kick my butt…

  6. The “old” fat burning treadmill workout is one of my favorites!! I am so excited to try this new treadmill workout. I just ran my fastest 5K ever and I think its because I was using the treadmill workout for the majority of my running days. I want to run even faster and this will be my new motivation!!!! Thank you Karena and Katrina for always coming through for us xoxoxoxoxo

  7. I haven’t felt like running lately. This looks so awesome I’m feeling motivated to HIIT it on the treadmill again! Thank you K&K.

  8. Excited to try this! I love the Get Lit with HIIT and the Calorie Crush Cardio workouts and do those on my treadmill. I really hate the treadmill unless I’m doing a HIIT workout or just walking! Straight running for 30 min on the treadmill is the worst.

  9. I can’t wait to try this! I’ve been looking for a HIIT Treadmill workout that I can do on my lunch break!

  10. I love this! I have been trying to work up the courage to quit Orange Theory and use my free apartment gym, so this is just the push I needed!

  11. Where is that sports bra from?? Can you guys start tagging your workout clothes?? I love all of them!

  12. I’m with all the ladies saying they love the original! Excited to try this tomorrow morning.

  13. I have an elliptical I want to try this on. To change the incline I have to get off the elliptical and manually adjust it. Would it be a good modification to up the resistance instead of the incline?

    1. I just realized it’s not the incline I can change on my elliptical just the stride. lol I’ve had my elliptical for 8 years and I still don’t know how to properly use it. lol

  14. I can’t run because I have bad knees, but I adjusted this and did it on the stationary bike, it felt great !

  15. I’m a big fan of treadmill HIIT. This one looks awesome! And so does the sports bra and shoes in the photo. Does anyone know who makes them?

    1. The shoes are APLs, I have a pair from a few years ago, super comfy! And Angela, above, said that the sports bra is Bandier :)

  16. I did this routine for my cardio today. It was challenging but man did 20 minutes fly by! I was glowing with sweat after I got off the treadmill! Thank you K&K!

  17. I tried it today and It was such a fun workout ! I cant even tell if it was 20 minutes or 5 sec ?! Running is a bit boring for me so this rutine comes handy ! Thank You girls as always ! Rock Your day my ladies ! <3

  18. LOVED this…just finishing it up now, and I’ve been waiting for something like this lately, ladies. I found an old notebook from when I taught fitness in graduate full of ripped-out magazine pages with workouts like this and this workout came up in my email that same day! Early AM treadmill cardio before my kid wakes up is gonna be my friend this spring. :)

  19. I loved this workout!
    Sometimes i’m surrended by awful people and i have to hear orrible things (that i’m a failure or that i’m not enough and i will never be for example) but, when i do my tiu workouts i feel free and powerful! 💪🏻 Thanks girls for your amazing workouts and the great support 😊😊i can’t wait for the summer challange!!!! 😊😊

  20. I completed this workout yesterday and it was killer! It flew by and was challenging at the same time. I will definitely do it again!

  21. Did this workout this morning, with a few modifications because my at-home treadmill has limited incline (and it’s a manual change). I can’t believe how fast the time flew by! I started with a couple minutes of walking in the beginning to help myself wake-up before I started running and then I was at 25 minutes – and completely drenched in sweat – before I knew it. I’m always looking for new treadmill workouts! Thanks, TIU!

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