Fat Blasting 45 Minute Treadmill Interval Workout

We know most fitness freaks find the treadmill run the worst of them, not to mention the boredom. And if you have some extra fat on your belly, you might have already Googled a few ways to burn them faster.

But trust me or not, there is no easy way to get it over with than the high-intensity interval training on a treadmill.

So, what exactly do we mean by high-intensity interval training? 

It is nothing but a practice to alternate short, extreme strenuous exercises, followed by slow and low-intensity sessions. And there is no easier way to do this other than the treadmill. 

If you thought only strength training gets the best out of you, high-intensity interval training on the treadmill would prove you wrong. This is because engaging in these alternate exercises engages not only your cardio but also your muscles as much as it would have in any other strength session.

It is possible to burn up to 300 calories a day just by treadmill walking or running. This is almost a no-brainer where you need to walk for about 60 minutes a day at moderate to high speed. But, don’t you think you can be easy on your diet, given all the hard work you do at the gym.

Playing around with the speed, intensity, and timing on your treadmill, you will have not only a fit body but also a sound and alert mind. It is proven that treadmill interval workouts are the best for burning the extra belly bulge you so dislike!

If you’re looking for a challenging, engaging treadmill interval running workout, I’ve got a tremendous 45-minute fat blaster treadmill workout for you. It is based on a step ladder approach, where you add speed during select increments of the workout. Let’s take a closer look at the process:

This workout is based on speed work. The purpose of speed work is to help your body handle faster paces without your running form deterioration. This is why we do intervals; we build up fast then slow down.

Over the 45 minutes, you will gradually build your speed, with a few recovery times built-in. If you’re a runner, a good pace to start at would be 4 mph. That’s a 15-minute mile, so if you want to cover three miles during this interval workout, don’t drop below 4 mph.

Do this workout at a 1% incline to simulate outdoor running conditions. So, this type of training is mostly a combination of jogging and walking, but the hike is what will cause the sore the following day.

45-minute treadmill interval workout


Minutes 1-5 

Warm-up at your starting speed. 

Minutes 5-12

Seven minutes at a reasonably challenging pace. Remember, you’ll be adding speed throughout the workout, so don’t go too fast at first. A good rule of thumb is to increase your speed 1.0 to 1.5 from your warm-up pace.

Minutes 12-14

Take two minutes of active recovery. That means a pace somewhere in between your warm-up speed and the pace you last did. 

Minutes 14-20

Six minutes at a speed 0.5 mph higher than your previous speed work.

Minutes 20-22

Active recovery, follow the same rule as before.

Minutes 22-27

Five minutes, increase speed by 0.5 mph. Notice how we are running faster but for one minute less time?

Minutes 27-29

Two minutes active recovery, follow the same rule again.

Minutes 29-33

Four minutes, increase speed by 0.5 mph.

Minutes 33-35

Three minutes, increase speed by 0.5 mph.

Minutes 35-37

Two minutes active recovery.

Minutes 37-39 

Two minutes again, increase speed by 0.5 mph.

Minutes 39-41

One minute, go as fast as you can! Cover the maximum amount of distance.

Minutes 41-45


Let’s suppose you started your first challenging pace, from minutes 5 to 7, at 5.5 mph. By the end, if you followed the workout, your speed would be 8.5 mph. That’s just over a 7-minute mile pace.

Your turn – Give this 45-minute treadmill interval workout a go!

The key to this 45-minute treadmill interval workout program is starting at a challenging but not overwhelming speed. And that is precisely why this workout can be done over and over. You can experiment with different speeds each time or try to improve your overall distance progressively.

If you think you can make it through this workout, then give it a go.

If you end up not making it through that workout, let’s take it down a notch and give you a 30 min interval workout to try.

Watch the video below and see if you can make it through this treadmill workout.


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