Treadmill Sprint Workout + playlist

Hi friends! How are ya? Happy almost-Friday! I’m so ready for the weekend. We have lots of fun plans with friends, and I’m excited to take a couple of new classes. I’ll be sure to report back!

For the most part, I’ve been following along the Barre Bootcamp challenge, and doing my own thing here and there. I’ve been really into HIIT intervals on the treadmill lately (since I can’t fill my Orangetheory void), and I love how quickly they fly by. 25 minutes later (including the warm up), and I’m drenched in sweat and feeling amazing.

I thought I’d share one of my latest favorite quick and intense treadmill workouts! This is perfect for the next time you hope on the ol’ dreadmill and don’t want to think about what to do. 25 minutes, and it will be over before you know it.

Here’s the scale for this workout:

Warm up pace: Something super easy to warm up the legs. A speed that you can maintain forever

Base pace: A moderate running or walking pace that you could easily maintain for 30 minutes

Push pace: 1-2mph faster than your base pace. If you prefer not to run, you’ll crank the incline up 2-3% higher than your base pace so it feels uncomfortable.

Sprint pace: As fast (or as hilly!) as you can go. 

Running on a treadmill

Photo: James Patrick

Here’s the workout!

Treadmill Sprint Workout

TREADMILL SPRINT WORKOUT! Only 25 minutes, and a killer interval combo. Pin for the next time you need cardio inspiration!

And no cardio workout is complete without a playlist. Here’s a 25-minute playlist to get those legs moving.

Treadmill Sprint Workout Playlist 


Please let me know if you give it a try!

Treadmill: yay, or no way? Any music you’re loving lately?



Post Navigation:


  1. Christina @ on April 20, 2017 at 4:59 am

    I know a lot of people hate it, but I honestly love the treadmill for short runs. I have one in my garage and have been doing hiit runs lately because I can get one done + shower during even a short baby nap, the best!

  2. Audrey on April 20, 2017 at 6:48 am

    I can handle the treadmill for short runs, but longer ones I need to be outside!

  3. Laura @FitMamaLove on April 20, 2017 at 7:04 am

    This will be perfect for Saturday’s HIIT on the Barre Bootcamp canlendar!

  4. India on April 20, 2017 at 7:53 am

    Um this is so amazing…a playlist too? You’re the best! What’s your spotify name? I’d love to follow you on there. For some reason I can’t figure out how to click the playlist you posted to connect to my spotify. (Lame, I know).

  5. Priya on April 20, 2017 at 8:32 am

    I need sprints and intervals!! Thank you 🙂

  6. Amber @ Busy, Bold, Blessed on April 20, 2017 at 8:51 am

    GIRL your booty is poppin’ in that pic!!!!

  7. Emily @ Pizza and Pull-ups on April 20, 2017 at 10:15 am

    I love a good HIIT workout, thanks!

  8. Liz @ Justanotherblogaboutmomlife on April 20, 2017 at 10:59 am

    I really don’t mind the treadmill, esp in the heat of summer when running outside at 90+ degrees sounds like the last thing I’d want to do. Thanks for the music inspiration! Love the Kiss the Sky remix!!

  9. Lauren on April 20, 2017 at 12:20 pm

    Done! Baby is teething and I needed this!! Put him down on his play mat and busted this out super quick! Nice and sweaty! Thanks!

  10. Megan @ Skinny Fitalicious on April 20, 2017 at 12:58 pm

    Loving the Barre workouts so far! I need to be more consistent. This week has been crazy!

    • Fitnessista on April 21, 2017 at 8:33 am

      so happy to hear you’re enjoying them!

  11. Jamie @ madrediem on April 20, 2017 at 1:39 pm

    I hate the treadmill so much! I think you used to call it the dreadmill way back when and I totally added that to my vocab. The only way I can make it through a workout on the dreadmill is by running intervals. Thanks for sharing!

    • Fitnessista on April 21, 2017 at 8:33 am

      same! or unless i walk and read a book. otherwise, can’t do it.

  12. Ashley @ A Lady Goes West on April 20, 2017 at 2:03 pm

    OMG I miss sprinting on the treadmill! I’m a HIIT person all the way when it come to cardio. It’s so effective, as long as you use those recoveries. This looks like a good one!! 🙂

    • Fitnessista on April 21, 2017 at 8:33 am

      i missed sprinting when i was preg, too <3

  13. Paola on April 20, 2017 at 3:56 pm

    Love this workout! The songs on your playlist really compliment it perfectly! Thanks for sharing!

    • Fitnessista on April 21, 2017 at 8:33 am

      happy you enjoyed it!

  14. Erika S. on April 20, 2017 at 7:26 pm

    Just what I needed to get back into running again!!! Can’t wait to try it!

    You should listen to the Shape of You remix Latin Remix ft Zion & Lennox…it’s a good one!

    • Fitnessista on April 21, 2017 at 8:34 am

      i heard it! LOVE IT

  15. Juliette From Namastay Traveling on April 21, 2017 at 5:10 am

    Sprints are always my least favorite exercise, prob because they whoop me! But this quick and dirty workout isn’t intimidating and could easily be fit in at any time Can’t wait to try it out!

    • Fitnessista on April 21, 2017 at 8:34 am

      let me know if you give it a try! it goes by so quickly

  16. Carrie on April 21, 2017 at 6:06 am

    I love James Patrick’s work!! But YAY to treadmilland esp to sprints. Thats all I ever do!

    • Fitnessista on April 21, 2017 at 8:36 am

      he’s the best 🙂 and yes! sprints on the treadmill make it kind of fun 😉

  17. Fiona @ Get Fit Fiona on April 21, 2017 at 9:25 am

    Looks like a great workout, I’m going to try it this weekend. And I love that remix of Shape of You!

  18. kelli @ hungry hobby on April 21, 2017 at 11:49 am

    Love workouts like these! Can’t wait till I can go back to Orange Theory (had some shoulder trouble.)

  19. Joanna on April 26, 2017 at 12:46 pm

    I don’t know if you have seen but Carrots ‘n’ Cake found a website that posts full Orangetheory workouts 🙂

  20. Jayne C. on April 27, 2017 at 1:42 pm

    Did this workout last week and loved it! Thanks Gina! 🙂

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.