POPSUGAR Fitness

Intervals For the Beginner: 30-Minute Treadmill Workout

Mar 25 2014 - 8:34am

Intervals, intervals, intervals! You keep hearing about how good they are for decreasing belly fat, increasing speed, and breaking through workout plateaus. Yet, you've been happily traveling along at a consistent pace — or maybe just afraid to max out your intensity. If you're ready to tackle intervals but sprinting scares the sports bra off of you, here's an easy workout where pace varies only slightly and never goes faster than 6.5 mph. Feel free to adjust the speed to your needs and have fun! This workout can easily be done outside; just keep an eye on your speed using your favorite running app [1].

Time Pace (mph) Calories
Burned*
RPE**
00:00-5:00 4.0 (15 min/mile) 20 [2] 1-3
05:00-6:00 5.0 (12 min/mile) 7 [3] 4-7
6:00-8:00 5.5 (11 min/mile) 16 [4] 8-10
8:00-9:00 5.0 7 4-7
9:00-11:00 6.0 (10 min/mile) 18 [5] 8-10
11:00-12:00 5.0 7 4-7
12:00-14:00 5.5 16 8-10
14:00-15:00 5.0 7 4-7
15:00-17:00 6.5 (9:14 min/mile) 19 [6] 8-10
17:00-18:00 5.0 7 4-7
18:00-20:00 5.5 16 8-10
20:00-21:00 5.0 7 4-7
21:00-23:00 6.0 18 8-10
23:00-24:00 5.0 7 4-7
24:00-26:00 5.5 10 8-10
26:00-31:00 4.0 20 4-7

Total calories burned: 202

*Calculations are based on a 130-pound woman.
**RPE [7] = Rate of Perceived Exertion

For a printable version that you can take with you to the gym, click here [8].


Source URL
http://www.fitsugar.com/fitness/Beginner-Interval-Treadmill-Workout-34319556