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.