Fat-Blasting Interval Treadmill Workout

Fat-Blasting Treadmill Intervals and a Printable Plan to Take to the Gym

It's a cardio day in our 31 Days of Fitness workout plan. Time to blast some fast with a drop-set interval run.

If you are new to running or working toward a personal record, we have a workout for you! We've created three versions of this treadmill run along with a printable version of all three levels. If you are new to running, try the Walk/Run plan farther down the page. And if you want to increase the speed, use the Run Faster program.

Be sure to enter our Get Fit 2014 Giveaway for a chance to win $1,000 worth of Champion Athleticwear and a three-night stay for you and a friend at the tranquil and inspirational Red Mountain Resort in Utah! Follow our 31 Days of Fitness workout program to rock your new year with daily workouts.

Run


Time Speed Incline Notes
0:00-5:00 4.5 0.0 Warmup
5:00-6:30 5.0 0.0 Easy
6:30-7:30 6.0 0.0 Moderate
7:30-8:00 7.0 0.0 Hard
8:00-9:00 3.5 0.0 Recover
9:00-10:30 5.0 2.0 Easy
10:30-11:30 6.0 2.0 Moderate
11:30-12:00 7.0 2.0 Hard
12:00-13:00 3.5 0.0 Recover
13:00-14:30 5.0 4.0 Easy
14:30-15:30 6.0 4.0 Moderate
15:30-16:00 7.0 4.0 Hard
16:00-17:00 3.5 0.0 Recover
17:00-18:30 5.0 2.0 Easy
18:30-19:30 6.0 2.0 Moderate
19:30-20:00 7.0 2.0 Hard
20:00-21:00 3.5 0.0 Recover
21:00-22:30 5.0 4.0 Easy
22:30-23:30 6.0 4.0 Moderate
23:30-24:00 7.0 4.0 Hard
24:00-25:00 3.5 4.0 Recover
25:00-26:30 5.0 6.0 Easy
26:30-27:30 6.0 6.0 Moderate
27:30-28:00 7.0 6.0 Hard
28:00-33:00 3.5 0.0 Cooldown

Walk/Run


Time Speed Incline Notes
0:00-5:00 2.5 0.0 Warmup
5:00-6:30 3.5 0.0 Easy
6:30-7:30 4.0 0.0 Moderate
7:30-8:00 4.5 0.0 Hard
8:00-9:00 2.5 0.0 Recover
9:00-10:30 3.5 2.0 Easy
10:30-11:30 4.0 2.0 Moderate
11:30-12:00 4.5 2.0 Hard
12:00-13:00 2.5 0.0 Recover
13:00-14:30 3.5 4.0 Easy
14:30-15:30 4.0 4.0 Moderate
15:30-16:00 4.5 4.0 Hard
16:00-17:00 2.5 0.0 Recover
17:00-18:30 3.5 2.0 Easy
18:30-19:30 4.0 2.0 Moderate
19:30-20:00 4.5 2.0 Hard
20:00-21:00 2.5 0.0 Recover
21:00-22:30 3.5 4.0 Easy
22:30-23:30 4.0 4.0 Moderate
23:30-24:00 4.5 4.0 Hard
24:00-25:00 2.5 0.0 Recover
25:00-26:30 3.5 6.0 Easy
26:30-27:30 4.0 6.0 Moderate
27:30-28:00 4.5 6.0 Hard
28:00-33:00 2.5 0.0 Cooldown

Run Faster


Time Speed Incline Notes
0:00-5:00 5.5 0.0 Warmup
5:00-6:30 7.0 0.0 Easy
6:30-7:30 8.0 0.0 Moderate
7:30-8:00 9.0 0.0 Hard
8:00-9:00 4.5 0.0 Recover
9:00-10:30 7.0 2.0 Easy
10:30-11:30 8.0 2.0 Moderate
11:30-12:00 9.0 2.0 Hard
12:00-13:00 4.5 0.0 Recover
13:00-14:30 7.0 4.0 Easy
14:30-15:30 8.0 4.0 Moderate
15:30-16:00 9.0 4.0 Hard
16:00-17:00 4.5 0.0 Recover
17:00-18:30 7.0 2.0 Easy
18:30-19:30 8.0 2.0 Moderate
19:30-20:00 9.0 2.0 Hard
20:00-21:00 4.5 0.0 Recover
21:00-22:30 7.0 4.0 Easy
22:30-23:30 8.0 4.0 Moderate
23:30-24:00 9.0 4.0 Hard
24:00-25:00 4.5 0.0 Recover
25:00-26:30 7.0 6.0 Easy
26:30-27:30 8.0 6.0 Moderate
27:30-28:00 9.0 6.0 Hard
28:00-33:00 4.5 0.0 Cooldown

Not into the treadmill? Here's an interval workout for the elliptical. Don't have access to a treadmill? Run outside, and time your intervals working at three different speeds: easy, moderate, and hard.

Latest