When you're not raring to go but in need of a quality cardio session, let this treadmill workout come to the rescue. Once you complete an extended walking hill warmup that makes your booty burn, our 45-minute plan gradually intensifies with a few challenging belly-fat-blasting intervals sprinkled into the mix. Don't worry — when the time comes to get running, you'll take off with ease and enthusiasm! Once this workout is completed, you'll leave the gym feeling energized and accomplished with over three miles under your belt.


Time Speed/MPH Incline Notes
00:00-03:00 3 2.0 Warmup
03:00-05:00 3.3 4.0 Warmup
05:00-08:00 3.5 6.0
08:00-10:00 4.0 9.0
10:00-12:00 3.5 10.0
12:00-13:00 3.3 12.0
13:00-15:00 4.0 9.0
15:00-17:00 3.5 6.0
17:00-19:00 4.0 5.0
19:00-20:00 4.5 3.0
20:00-22:00 4.8 2.0
22:00-23:00 6.0 2.0 Sprint
23:00-25:00 4.8 2.0
25:00-27:00 4.5 2.0
27:00-28:00 7.0 1.0 Sprint
28:00-30:00 4.5 1.0
30:00-31:00 7.5 1.0 Sprint
31:00-33:00 4.8 1.0
33:00-35:00 5.2 1.0
35:00-36:00 7.0 1.0 Sprint
36:00-38:00 4.5 1.0
38:00-40:00 5.0 1.0
40:00-41:00 6.5 1.0 Sprint
41:00-43:00 4.0 1.0 Cooldown
43:00-45:00 3.0 1.0 Cooldown

Click here for an image-free printable to keep this workout handy at the gym!