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45-Minute Treadmill Pyramid Intervals

Pyramid Power: Try This 45-Minute Treadmill Workout

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.

Keep on reading to see the full 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

Click here for an image-free printable version of this treadmill interval workout.

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