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Time-Saving 30-Minute Treadmill Interval Workout

A short workout is better than nothing at all and squeezing in any kind of fitness is one way to prevent Summer weight gain. To make the most out of your time, include intervals to burn more calories as well as rev up your metabolism. The next time you hop on the treadmill, give this 30-minute workout a try.

Be sure to include both a five-minute warmup and five-minute cooldown.

Time
Speed
(mph)
Incline
RPE*
00:00-05:00
5.5
1
1-3
05:00-10:00
6.0
1
4-7
10:00-11:00
6.5
1
8-10
11:00-14:00
6.0
2
4-7
14:00-15:00
6.7
1
8-10
15:00-18:00
6.0
2
4-7
18:00-20:00
6.9
1
8-10
20:00-23:00
6.0
2
4-7
23:00-24:00
7.1
1
8-10
24:00-27:00
6.0
1
4-7
27:00-30:00
5.5
1
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 isn't your thing, try this 35-minute elliptical workout.

Source: Thinkstock
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