20 Minute Treadmill HIIT Workout

Often, I get questions from readers on what my workouts look like post baby. Those of you with little ones know you have to maximize your free time, because there isn’t much of it!

Accordingly, my workouts are usually around 20 minutes, but that doesn’t mean they are easy.

I mentioned I started training at the YMCA and love it! The atmosphere is family oriented and high energy–the members truly use their membership at this branch. Another bonus, child care for members and employees. There is a time limit, but I wouldn’t be able to be a personal trainer without this!

Although, Cooper would be a fine sitter.

Tummy Time Jada

But, his rates are too high.

Cooper on Couch

Back to using my 20 minutes effectively. After I trained a small group, I wanted to sneak in a quick run before I picked Jada up. So, HIIT on the treadmill it was.

The treadmills, ellipticals, and stairmills at the Y are the coolest. They all have this virtual option.


So, I could climb the Swiss Alps if I really wanted. I love it–who knows if I’ll ever get to travel to any of these places!

Stairmill and Reebok CrossFit Speed Nanos

I even got a visit from my friend Ashley at the Y while she was in town! Love her.

Armbrust YMCA

We first met at the Runner’s World Half Marathon and again at Reebok HQ! So good to reconnect with her.

Back to the workout: I kept my 20 minute treadmill HIIT workout simple, but intense enough to workup a sweat.

Treadmill HIIT workout 20 minutes

You can vary the speeds depending on what feels challenging to you. During the interval portion, I ran hard for 30 seconds, then stepped to the side of the belt for 30 seconds.Β For a more intense workout, increase the incline or speed.

Additional treadmill workouts can be found HERE.

Breakfast on the Go
Lately, I’ve been eating breakfast on the go or while I nursing Jada when I have to be to the gym early.

QuestBar and Jada

I have slowly been adding dairy back into my diet in the form of Quest BarsΒ and whey protein powder. Jada seems to approve!


Your turn:
What’s your breakfast like these days?


  1. Wow that looks like a killer treadmill workout! I’ve never even set a treadmill to incline 20 before!
    Alison @ Daily Moves and Grooves recently posted..WIAW: School Day EatsMy Profile

  2. Workout looks BOMB. It will be perfect when I am crunched for time when school starts in Jan!
    Madeline @ Food Fitness and Family recently posted..Long Live Baby JailMy Profile

  3. They have bikes like that at my gym and I definitely take advantage of them in the winter months!! I’ve been eating these Kashi Soft-Baked Almond bars for breakfast (before I can eat a “real” breakfast) and they are delicious and filling with 4 grams of protein and 3 grams of fiber. YUM!
    Allie recently posted..Catching Up to 2008My Profile

  4. Cooper needs to be a good big bro and lower his rates! Ha-so glad you found a job at a place with childcare!
    Amy recently posted..Acro-Yoga in the BackyardMy Profile

  5. I am a YMCA personal trainer too, and I love the daycare option for when I have the baby it is super convenient and I do agree the atmosphere at the Y is totally different and much more family oriented!
    Kelly recently posted..10 Grab and Go Breakfast IdeasMy Profile

  6. Breakfast is usually on the go since I have work and an internship plus classes. Recently, I’ve been obsessed with overnight oats…I love that I can get everything prepared the night before!
    Caroline @ Adventures in Living Lean recently posted..Overnight oat obsessedMy Profile

  7. Jada is such a beautiful baby!

    My breakfasts lately have either been homemade granola (which is awesome because I just throw everything together in about ten minutes and then stick it in the oven, and it lasts all week) or quesadillas with hot sauce.

    By the way, I didn’t join the 100s Challenge but this week when I’m working 14-hour days, I’ve found that doing those sets of 100s is a perfect way to wake my muscles up quickly and easily…I even did my squats and lunges while on the phone yesterday! I really like your workouts because they’re fast and convenient but very effective!
    Becca recently posted..Feria de la Manzana in ZacatlanMy Profile

  8. TONS of oatmeal!!!! I heard it was good for the milk supply plus I really like it, so I eat it more than ever now, especially since I am back to work. I had also found a shake recipe that called for oatmeal and water instead of milk and that works fantastic. Avoid dairy AND get more oatmeal…perfect.

    Do you take Jada to the Y daycare? Have you mentioned that? I am just curious because my hubs and I have been debating when we would take the baby to our gym daycare. I was thinking we would hold off until closer to 6-8 months, but….now that he is traveling this weekend for work, I am wondering how I can get my workouts in! Ha.
    Crystal@thefastfitrunner recently posted..24 Hours (or was it 36?) in Chicago!My Profile

    • Yes!! I heard that too–sometimes it’s hard for me to travel with it, but it’s great for us! Yes, above I mentioned that I take her to the Y day care. My parents also watch her though. They do a GREAT job there!

  9. My breakfast is usually something fairly quick and easy. Lately it’s been some sort of oatmeal bowl!

    Looks like a great quick and efficient workout – I’m all about those these days! πŸ˜‰
    Ashley @ My Food N Fitness Diaries recently posted..09/26/13: Thursday ThoughtsMy Profile

  10. When my girls were little, I did short, intense workouts and runs all the time. I never know how much time I’d have before they woke up or weren’t amused with bouncy seat anymore. Right now I usually have a granola bar and banana before I run in the mornings and then a snack after.
    Nicole @ Work in Sweats Mama recently posted..The Greatest Mountain: Part IMy Profile

  11. looks like a killer workout!! we wish we had a treadmill so we could do more incline things πŸ™‚
    purelytwins recently posted..13 reasons why to do headstands and how we practice themMy Profile

  12. Cooper is such a good big brother πŸ™‚ And Jada is totally digging the Quest bars!
    Jill C. recently posted..A Grateful HeartMy Profile

  13. I am a gym person so do most of my cardio workouts there & I so want that treadmill!! πŸ™‚

    OMG, the Jada & Cooper pics – too cute!
    Jody – Fit at 55 recently posted..Time is “Running” Out!My Profile

  14. Jada has good taste πŸ™‚ My breakfast is almost always scrambled eggs!
    Amie recently posted..By: AmieMy Profile

  15. Jada is such a cutie!

    I’m all about short and intense workouts! Besides running, I have to admit I like longer runs. But short and intense whoops my butt and I sometimes feel more exhausted after some hiit/speedwork than a long run.

    I haven’t tried that flavor of Quest, but I tried cookie dough and coconut cashew and I just can’t get past the texture! Maybe I’ll give them another try? What are your favorite flavors?

    • I hear ya! And, I like the bars textures–but you can try to bake them for 5 minutes at 350* and they turn into a cookie!

  16. Cari Knutson says:

    My breakfast is usually steel cut oatmeal with blueberries. It’s delicious and the oatmeal is good for break milk supply.

  17. Haha I love how self satisfied Cooper looks with his rates being so high πŸ™‚

    Looks like a great workout!
    Jan @ Sprouts n Squats recently posted..Friday Favourites #30My Profile

  18. Oh Cooper!

    I loved going to the Y, but we couldn’t keep paying the montly dues so we don’t do a gym anymore. We did love it though, especially because they had a pool and group exercises classes IN the pool.

    My breakfast is generally an apple w/ some PB. I’m a picky eater so I don’t vary much. Pre-race, usually toast and PB.
    Courtney @ Don’t Blink. Just Run. recently posted..Puttin’ On My Big Girl Pants + A Race RecapMy Profile

  19. I just moved to Omaha from Lincoln about a month ago and joined the Y. It is slowly growing on me since I have just been doing classes. So far, I’ve only done Body Attack, Body Pump & TurboKick. I trade off between the downtown Y since that’s close to my work and another one way out west. Do you ever do any of the classes or just the machines? Stair steppers are awful!

    As for breakfast, I have been eating the same thing nearly every day since January! I started making my own protein bars— peanut butter, oatmeal, protein powder, almond milk, cinnamon & some dark chocolate chips. They hold me over for most of the morning which really helps! The only down side is that you have to keep them frozen or they will melt!
    Megan recently posted..Weekend Recap & moreMy Profile

    • Hi Megan!! I haven’t tried those classes yet. The Y on 168th & Q offers a HIT and circuit class that I want to try and hope to teach! πŸ˜‰ Let me know if you ever visit this branch and we can meet up!

      • Haha, that’s actually the west Y I was referring to! I’ve been doing mostly the late Body Pump class there only because it takes about an hour to get from work to that part of town at 5pm! I might try their kickboxing class too which I think is on Wednesdays. We may have actually crossed paths πŸ™‚
        Megan recently posted..Weekend Recap & moreMy Profile

  20. Hi Jess,

    I came across your website while looking for some help with hiit. I’m a newbie at this and a new mom so short quick exercises are appealing at the moment. Gonna give this a try today and will let you know how it went. Quick question..is this something I can do everyday? I was reading somewhere you should give 48 hours break between hiit workouts but they were very intense.


    • That’s generally a safe rule of thumb, however, varying what exercises you do on each allows you to complete a HIIT workout almost everyday. I wouldn’t recommend completing this particular workout everyday, but multiple times a week should be fine!

  21. I’ve been searching for a good hiit treadmill workout for so long, this is the perfect one!

  22. Is the speed measured in mph o km/h ????

  23. Tried the 20 minute HIIT treadmill workout for the first time tonight. Trying to get back in shape after baby number 2 which is never easy, especially when working full time. Feel great and v positive. Am going to try to fit this in daily to shed those pounds!
    Thank you for the great tips – great website!


  1. […] Hotel Room Workout – Peanut Butter Fingers 20-Minute Treadmill HIIT Workout – Blonde Ponytail POP Pilates: Hot Abs – Blogilates Frisky Fall Routine – Tone It […]

  2. […] 20 Minute HIIT Treadmill Workout (Blonde Ponytail) – Can’t wait until after NYCM to start doing shorter runs like this! […]

  3. […] have time to build endurance, so I mixed up my run with intervals using the 20 minute HIIT workout plus an additional 10 minutes of easy paced […]

  4. […] 20 Minute HIIT Treadmill Workout (Blonde Ponytail) – Can’t wait until after NYCM to start doing shorter runs like this! […]

  5. Good Interval Training Workouts Treadmill Workouts | Lean and Mean says:

    […] 20 Minute Treadmill HIIT Workout – Blonde Ponytail – … because there isn’t much of it! So, this 20 minute treadmill HIIT workout is simple, Blonde Ponytail. an athlete training for a lifetime of … During the interval portion, … I’ve been searching for a good hiit treadmill workout for so long, this is the perfect one! Reply. Jess says … […]

  6. […] a sucker for treadmill workouts like this 20 minute HIIT workout, which I modified to suit me. I love being able to pack a good workout into a small amount of […]

Leave a Comment


CommentLuv badge