If the temperatures are dropping near you, you may want to take your running routine back indoors. Don't dread the treadmill! Keep things fresh with these pyramid intervals: instead of running at one steady pace, setting little goals and pushing your limits will help keep you motivated through the whole workout. 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.
| 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 |
Click here for an image-free printable version of this treadmill interval workout.