Why are treadmills so boring?

I have always enjoyed running and walking outside, but it is not always easy or convenient. Sometimes, especially here in the Pacific Northwest, it's too dark, too wet or too cold, and getting geared up takes a long time. Running on a treadmill can seem like a good alternative, but running on a treadmill has always been so incredibly boring. Have you ever had to cover up the timer on a treadmill because the minutes just seem so long? Have you ever felt like your treadmill run was just taking forever? I have, and had largely given up on my treadmill because I just hated the thought of running on it. Until I learned a type of workout routine that has changed my fitness regimen and given me a whole new way to think about treadmill fitness.

A new way to treadmill

The emergence of research around high-intensity interval training (HIIT) has demonstrated the benefits of repeated high-intensity bouts of exercise followed by recovery periods. [add a reference and a one-sentence summary]. A treadmill is a great way to access HIIT and realize its value as a proven method to improve cardiovascular health and strengthen connective tissues.

Doing HIIT workouts on a treadmill is easy and follows a simple protocol:

  1. Start with a walking warmup, adding a little incline to get the heart rate up and blood flowing to your joints and muscles
  2. Perform 4-6 repetitions of 45-60 seconds at an incline and speed that raise your heart rate to a high level, followed by a recovery period from 1-2 minutes
  3. Wrap up with a warmdown, and you're all done!

The entire workout can be completed in less than twenty minutes, and here is the best part: it's fun and it feels like the whole thing goes by so fast. There is something about the attention given to the intervals that relieves the boredom of a steady-pace run.

Why is HIIT good for me?

High intensity interval training is so good for you because it allows your body to experience multiple periods of high exertion followed by recovery. The intense parts of the workout get your blood moving as your heart rate and respiration increases and it seems that when this happens it helps to unclog the blood vessels in your brain, while stimulating enzymes that lead to improved endurance and muscle tone. [add some research and commentary here].

Getting on a regular schedule that includes 4-5 HIIT sessions on your treadmill each week will absolutely improve your health and fitness. Your brain gets a nice flush, your heart gets stronger, and the time it takes to recover from a high level of exertion (a measure of how fit you are) begins to go down. All from 80-100 minutes of exercise each week. And you will feel the results immediately - more energy and more mental clarity. As you consistently perform these workouts, you will quickly begin to get stronger and feel the effects of greater cardiovascular fitness.

Recent research has consistently shown that high-intensity interval training (HIIT) is highly effective for improving cardiovascular health. Multiple randomized controlled trials have found that HIIT can lead to greater improvements in VO₂peak, a key measure of cardiovascular fitness, compared to moderate-intensity continuous training. HIIT protocols have been shown to rapidly boost aerobic capacity, endurance, and metabolic health.

"HIIT significantly enhanced information processing, executive function, and memory. Chronic HIIT represents a potential non-pharmacological intervention for cognitive health." — Nature.com

HIIT isn't just good for your heart, it also benefits your brain. A 2024 meta-analysis of 20 randomized controlled trials found that HIIT significantly improves information processing, executive function, and memory compared to controls. These cognitive benefits are seen across age groups, with particularly strong effects on executive function (decision-making, focus, and self-control) in both younger and older adults.

Perhaps most importantly, instead of dreading another boring run, you will begin to crave these sessions, and since you can complete an activity in 20 minutes or less, it won't consume so much of the time you need to attend to other things in your work and personal life.

Getting started with HIIT

We've created a simple plan that will help you get started with HIIT training on your treadmill. It's easy to follow and accessible for everyone. Of course you need to make sure you are medically cleared for high-intensity exercise. If you are not sure, please talk to your doctor to make sure she clears you to do this kind of exercise.

Program: 20 minute treadmill HIIT plan

Warmup: 5 minutes at brisk walking pace (for example, 3 mph), gradually increasing the incline to a level that begins to raise your heart rate. As you near 5 minutes, add a little more incline

Interval (repeat 4 to 6 times):

  • High: increase speed to running pace (for example 5 mph) and focus on good form while you run for 45 seconds
  • Low: decrease speed to walking pace (for example 2 mph) so you can recover for 75 seconds

Warmdown: 5 minutes at a lower incline at brisk walking pace

Tips for Success

Start slow

The most important thing is that you build some initial consistency in your workouts, so don't overdo it when you get started. Start with a manageable incline and pace and for the first week or so, just get accustomed to the settings on your treadmill and the timing of your warmup, intervals, and warmdown. You might even start with just walking, and using the incline to create the intensity (high include for the strenuous part, low include for the recovery)

Focus on form

Especially during the periods of high intensity, observe your form, focused mostly on running upright (with a slight lean forward) and staying centered on the treadmill.

Adjust

As you progress, if you are consistently doing 4-6 sessions per week, you will notice your body getting stronger. Periodically increase the incline and/or speed for your high-intensity segments. Make a small adjustment, and stay there for another week or two, making additional adjustments as your endurance and recovery speed increases.

Use the Wellness Corner app

Here at the Wellness Corner, our app will help you get started and stick with it. Subscribe to the "Getting started with Treadmill HIIT," set a weekly goal (80-100 minutes) and use it to track your progress. You'll also get friendly reminders and encouragement to keep it up!

Putting it all together

HIIT training on a treadmill has completely changed how I view my workouts—and more importantly, how I feel every day. What used to feel like a chore is now something I genuinely look forward to. With a simple routine, a focus on consistency, and the support of the Wellness Corner app, it's easy to make real progress in a short amount of time. You don't need to spend hours at the gym or grind through long, boring runs. Just 20 minutes, a few times a week, is enough to build cardiovascular strength, sharpen your mind, and boost your mood. So if your treadmill's been collecting dust, this is your sign to give it a new purpose. Lace up, press start, and let's do this—one interval at a time.

Read the Research

Cardiovascular Benefits:

  • High-intensity interval training for health benefits and care of cardiac diseases (World Journal of Cardiology, 2019)¹

Cognitive Benefits:

  • The effects of high-intensity interval training on cognitive performance: a meta-analysis (Scientific Reports, 2024)²
  • The Utility of High Intensity Interval Training to Improve Cognitive Function in Adults with Cardiovascular Disease (Current Hypertension Reports, 2022)³

General Health and Metabolic Benefits:

  • Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health (International Journal of Environmental Research and Public Health, 2021)⁵

Mood and Immediate Cognitive Gains:

  • Little but Intense: Using a HIIT-Based Strategy to Improve Mood and Cognitive Function (Frontiers in Psychology, 2023)⁷

Long-Term Brain Health:

  • Boost Brain Health: The Surprising Benefits of HIIT Exercise (BrainFit World, 2024)