What pace should I do intervals?

The pace for interval training depends on your fitness level and goals. Treadmill interval workout for beginners: Choose a challenging but not overwhelming pace, around 70–80% of your maximum effort for high-intensity intervals. Advanced trainers can push closer to 85–90% ( 13 ). Always listen to your body and adjust as needed.

Can you get in shape with 30-minute workouts?

Yes, 30-minute workouts can improve fitness, burn calories, and build endurance ( 14 ). Interval training maximizes results quickly by alternating high and low intensity, making it an efficient option when done consistently.

Will interval training burn belly fat?

Interval training can help reduce overall body fat, including belly fat, by burning calories and boosting metabolism ( 14 ). However, spot reduction isn’t possible—fat loss occurs across the body, and you can achieve it through exercise and healthy eating.

Is HIIT better than walking?

It depends on your goals. HIIT is more effective for burning calories, improving cardiovascular fitness, and building endurance in less time. Walking is a low-impact option that’s easier on the joints and ideal for beginners or active recovery. Both have benefits; you or a trainer can include them in a balanced fitness plan.