There are a thousand and one ways to work out on a treadmill, but my favorite is intervals. Once you set your pace on the treadmill, you can't really cheat and slow down since the speed is constant. The set speed helps me push myself out of comfort zone, which is one of the elements of interval training. I like the following workout because the recovery time of a minute, at a slow speed, is just enough for my heart rate to go down and for me to rev myself for the next interval. We all know that interval training can help you lose belly fat.
To check out the treadmill workout, just read more.
| Time | Speed | Incline |
| 0:00-5:00 | 3.5 | 1.0 |
| 5:00-10:00 | 4.0 | 2.0 |
| 10:00-12:00 | 6.5 | 1.0 |
| 12:00-13:00 | 3.5 | 1.0 |
| 13:00-15:00 | 6.6 | 1.0 |
| 15:00-16:00 | 3.5 | 1.0 |
| 16:00-18:00 | 6.7 | 1.0 |
| 18:00-19:00 | 3.5 | 1.0 |
| 19:00-21:00 | 6.8 | 1.0 |
| 21:00-22:00 | 3.5 | 1.0 |
| 22:00-24:00 | 6.9 | 1.0 |
| 24:00-25:00 | 3.5 | 1.0 |
| 25:00-27:00 | 7.0 | 1.0 |
| 27:00-28:00 | 3.5 | 1.0 |
| 28:00-30:00 | 7.1 | 1.0 |
| 30:00-40:00 | 3.5 | 2.0 |
Print this workout and take it to the gym. Test it out and let me know what you think. As with any workout, feel free to modify the speed as necessary. If it is too hard, make the speed a little slower. If you want to sprint, make the speed a little higher.
Dunelm Mill
Dina Bar-El
Gianvito Rossi
Sweet! I'll have to try this out, I've wanted to try working in intervals for awhile. I'm not coordinated enough to keep messing with the incline when I run, so this should work nicely! I'll give it a try once I'm done with finals (no gym time until then..boo)
1This looks pretty hard, but I think I might try it out!
2I have to try this too!
i have been pushing myself lately and it feels so great after a good run.
I remember when I couldn't even run for 2 minutes. lol.
Now I can run for 10 minutes non stop. lol. Still not much but I my goes is 30 minutes.
But sometimes I do get scared cause when I push myself too hard, i feel like I am going to faint.
Any tips?
3I meant my goal. lol.
4i've started doing intervals on my bike workout ever since i read about it here and i have to say that i'm not noticing any difference in my body or my workout really - but i guess it's all a gradual thing right? i'm always looking for instant gratification. i think that this could be a good thing too....the treadmill consideration.
5ilanac,
you got to stick with intervals and do an interval workout at least once a week. I have found that running in general is easier and I can run faster with ease after having added regular interval workouts to my running routine this summer. stick with them!
6lauraxtc —
great that you are running! It sounds like you might need to slow down a bit and try a walk run program as your build your endurance. Try the Couch to 5k program from Cool Running. Since you'r already off the couch you are well on your way!
7I usually do intervals but i usual do go from jog to sprinting. I'm going to try this though maybe it will help my endurance.
8Wow. I'm pretty slow. Not quite sure I could sustain 7 MPH, or even 6.8, for a full 2 minutes.
Couch to 5k is the way I started running! In 5 months I went from being out of breath after 30 seconds to being able to pretty easily run 5 miles.
9Ooo, thanks for the (indirect) tip for the Couch to 5k program! I do a variation of this treadmill interval training, but I'm still a ways off from running in a 5k. I have difficulty figuring out the right balance between pushing myself enough or pushing myself too hard - hopefully that chart will help with that.
10So i slowed it down for myself because running at 6 mph gets me winded. So i lowered it to 5.5, 5.6, and so on. I did it at the gym today. Since I hadn't been in a while, it was tough but I got through it and I am SO happy that I did. Maybe when I build up my fitness more I could do the 6.5 and etc. interval.
This was awesome though! Thanks Fit!
11I might give this a try because I never go much higher than 6.0 when I'm doing a tredmill routine but this program might help me leave my comfort zone as well.
12I tried it yesterday, and wow its a great workout. definatly one of the best interval workouts i've done
13exhausted after, but feeling great!
This helps so much.I had been hearing a lot about interval training, but could never stick to a set time for the sprint intervals, I would slow down the pace too soon. I shrunk the chart and it fits perfectly in my ipod case so now I have no excuse to forget it!
14I tried it on sunday. It was a really good workout. It kept me preoccupied and not bored.
15I tried it a couple of times as well. The first time I did it as is and it was a little too easy so I sped it up the other day and it was a lot of fun. I think the hardest part of running on a treadmill for me is that it gets pretty boring but when I constantly had to pay attention to change speeds it made the time go by a lot faster.
I will definitely be doing this one again.
16Thanks, Fit.
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