There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it's difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. This workout combines running with walking, so if you're new to intervals, then you should definitely give it a try.
| Time | Speed (MPH) | Incline |
|---|---|---|
| 0:00-5:00 | 3.5 | 1.0 |
| 5:00-10:00 | 4.0 | 2.0 |
| 10:00-12:00 | 6.5 | 1.0 |
| 12:00-13:00 | 3.5 | 1.0 |
| 13:00-15:00 | 6.6 | 1.0 |
| 15:00-16:00 | 3.5 | 1.0 |
| 16:00-18:00 | 6.7 | 1.0 |
| 18:00-19:00 | 3.5 | 1.0 |
| 19:00-21:00 | 6.6 | 1.0 |
| 21:00-22:00 | 3.5 | 1.0 |
| 22:00-24:00 | 6.7 | 1.0 |
| 24:00-25:00 | 3.5 | 1.0 |
| 25:00-27:00 | 6.7 | 1.0 |
| 27:00-28:00 | 3.5 | 1.0 |
| 28:00-30:00 | 6.8 | 1.0 |
| 30:00-31:00 | 3.5 | 1.0 |
| 31:00-33:00 | 6.9 | 1.0 |
| 33:00-34:00 | 3.5 | 1.0 |
| 34:00-36:00 | 7.0 | 1.0 |
| 36:00-42:00 | 3.5 | 2.0 |
As always, feel free to adjust the speed up or down as you feel necessary; just make sure you're challenging yourself. If this workout doesn't float your boat, then check out our other treadmill workouts [1].
Click for an image-free printable version [2] of this workout.
