Get It Up, Your Heart Rate That Is: 30-Minute Treadmill Interval
A short workout is better than nothing at all and squeezing in any kind of fitness is certainly part of my holiday survival plan. This 30-minute treadmill workout definitely gets the job done. Using intervals, the half an hour workout burns calories and revs up the metabolism.
To check out the workout, just read more.
| Time | Speed (mph) | Incline (%) | RPE* |
| 00:00-05:00 | 1-3 | 05:00-10:00 | 4-7 |
| 10:00-11:00 | 8-10 | ||
| 11:00-14:00 | 4-7 | ||
| 14:00-15:00 | 8-10 | ||
| 15:00-18:00 | 4-7 | ||
| 18:00-20:00 | 8-10 | ||
| 20:00-23:00 | 4-7 | ||
| 23:00-24:00 | 8-10 | ||
| 24:00-27:00 | 4-7 | ||
| 27:00-30:00 | 1-3 |
*RPE = Rate of Perceived Exertion
If you have more than 30 minutes, add a couple more two-minute intervals in the faster speeds. Pushing yourself harder for longer pays off in terms of burning more calories as well as increasing your speed when running a consistent speed. As always, if this is too easy or too hard, just adjust the speed to fit your level. If you want to do this workout while running outside, then use the RPE column to determine how fast you should be going.
Here's a link to the printable version of this workout. If the treadmill is not your thing, try this half hour Harley Pasternak elliptical workout. Whatever you do, just get moving.
