45-Minute Treadmill Pyramid Intervals

Pyramid Power: A 45-Minute Treadmill Workout

January 8, 2013

When the weather is rough outside, pyramid intervals are a way to keep things fresh on the treadmill. Instead of running at one steady pace, setting little goals and pushing your limits will help keep you motivated the whole workout through. This 45-minute plan is the perfect cardio workout to help incorporate intervals into your gym routine — a great weight-loss technique to help you reach your healthy goals in 2013.

Keep on reading to see the workout.

Time	Speed (MPH)	Incline
00:00 — 5:00	4.0	1.0
5:00 — 7:00	5.0	1.0
7:00 — 9:00	6.5	1.0
9:00 — 11:00	5.0	1.0
11:00 — 12:00	7.0	1.0
12:00 — 14:00	5.0	1.0
14:00 — 15:00	7.5	1.0
15:00 — 17:00	4.0	1.0
17: 00 — 18:00	6.5	1.0
18:00 — 21:00	5.0	1.0
21:00 — 22:00	7.0	1.0
22:00 — 25:00	5.0	1.0
25:00 — 26:00	8.0	1.0
26:00 — 29:00	5.5	1.0
29:00 — 30:00	8.0	1.0
30:00 — 32:00	5.5	1.0
32:00 — 33:00	7.5	1.0
33:00 — 36:00	6.0	1.0
36:00 — 38:00	5.0	1.0
38:00 — 40:00	6.0	1.0
40:00 — 45:00	4.0	2.0