Turn Every Step Into a Fat-Burning Opportunity

If you want more results in less time, a treadmill interval workout is one of the most effective ways to increase calorie burn, improve fitness, and stay motivated. By alternating bursts of high intensity with active recovery, you’ll challenge your cardiovascular system, keep your metabolism elevated, and unlock performance gains that steady-state cardio can’t match².

These workouts can be made more comfortable and joint-friendly when performed on treadmills with cushioning and auto-adjusting features, such as those available on NordicTrack equipment.

Why Interval Training Works for Fat Burn

A treadmill interval workout pushes your body into higher heart rate zones, followed by short recovery phases. This cycle provides unique advantages:

• Higher calorie burn in less time. Research shows interval training delivers efficient energy expenditure compared with steady-state walking or running³.
• Improved aerobic power and endurance. Intensive treadmill intervals boost VO₂max and cardiovascular performance over time².
• Better fat utilization. Incline-based walking intervals can shift metabolism toward fat use while still matching total calories with running¹.
• Variety and motivation. Interval structures improve adherence and enjoyment compared with continuous exercise³.
• Cognitive support. Some research suggests that high-intensity interval training may support memory and brain function in older adults⁴. Individual results may vary, and these findings are still being explored.

Is It Worth My Time?

If you’re skeptical about fitness trends, the good news is that intervals are not a fad — they’ve been studied for decades. Treadmill interval training has been shown to improve aerobic capacity, fat metabolism, and repeat-effort performance in a fraction of the time of long steady workouts².

Features like SmartAdjust™ and RunFlex cushioning can reduce joint strain and streamline workout transitions, helping you stay focused on your fitness goals.

Next Step: Test drive efficiency with the Commercial 2450, designed for performance-minded users who want proof their time is well spent.

Fit Fitness Into Your Schedule

When your day is packed, carving out 60 minutes for steady running is tough. Intervals let you condense calorie burn and endurance training into 20–25 minutes — and with iFIT’s Follow Trainer feature, all you do is press start and follow the cues.

That flexibility means you can train during a lunch break, before your kids wake up, or in the evening without sacrificing consistency.

Next Steps: Start the Bryce Canyon Interval Series on iFIT, a guided treadmill workout that adapts automatically to your pace so you can get in, get results, and move on with your day.

Your 25-Minute Fat-Burn Treadmill Interval Workout

Here’s a plan you can adapt to your fitness level. Adjust speed and incline as needed:

• Warm-Up (5 min): Walk or jog at an easy pace, 0% incline.
• High-Intensity Burst (1 min): Run or power walk at 85–90% effort³.
• Recovery (2 min): Slow to a comfortable pace.
• Repeat Burst + Recovery: Complete 6 rounds.
• Cool-Down (4 min): Gradually reduce to a walk.

Pro Tip: Enable iFIT’s SmartAdjust™ feature to automatically adapt speed and incline, keeping each interval consistent while personalizing the challenge.

Advanced Variations for Greater Fat Burn

• Incline Sprints: Perform bursts at 6–8% incline to activate glutes and hamstrings¹.
• Pyramid Intervals: Start with 30 seconds, add 15 seconds each round, then taper back down³.
• Speed-Endurance Sets: Alternate sprinting and fast running for 30 seconds each to push anaerobic and aerobic systems².

Safety & Setup

• Always begin with a warm-up and end with a cool-down³.
• Keep upright posture: head tall, shoulders relaxed, core engaged.
• Stay hydrated during higher-intensity efforts.
• Follow NordicTrack’s equipment clearance and safety guidelines.

Explore More

• What Running Shoes Are Best for Your Home Treadmill
• How to Start Running
• 2025 Treadmill Buying Guide

Explore NordicTrack Treadmills

• Commercial 2450: 24” screen and road-running feel designed for interval training and performance support.
• X16 Incline Trainer: Extreme incline range (-6% to 40%) designed to enhance comfort and reduce joint strain during high-intensity workouts.

FAQs: Treadmill Intervals for Fat Loss

References

1. Wong MWH, Davis DW, Perez OR, et al. An Exploratory Study Comparing the Metabolic Responses between the 12-3-30 Treadmill Workout and Self-Paced Treadmill Running. Int J Exerc Sci. 2024.
2. Pyke FS, Elliott BC, Morton AR, Roberts AD. Physiological adjustments to intensive interval treadmill training. Br J Sports Med. 1974.
3. Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021.
4. Harvard Health Publishing. Cognitive benefits from high-intensity interval training may last for years. Oct 1, 2024.

Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.