POPSUGAR Fitness

Run Fast, Recover, Repeat: Treadmill Intervals

Jul 4 2014 - 3:33pm

Intervals target belly fat, making this workout perfect for bikini season prep [1]. In this ladder run, the speed intervals increase in duration as the workout progresses to push your endurance, raise your heart rate, and rev your metabolism. As always, do adjust the speed as needed, but stay true to pushing the pace for yourself. Here's a 30-minute elliptical workout [2] with intervals if running is not an option for you.


Time Speed
(MPH)
Incline Notes
0:00-5:00 4.0 3.0 Warmup
5:00-6:00 6.5 1.0
6:00-7:00 4.0 1.0 Recover
7:00-9:00 6.5 1.0
9:00-10:00 4.0 1.0 Recover
10:00-13:00 6.5 1.0
13:00-14:00 4.0 1.0 Recover
14:00-16:00 6.5 1.0
16:00-17:00 4.0 1.0 Recover
17:00-18:00 6.5 1.0
18:00-19:00 4.0 1.0 Recover
19:00-20:00 6.0 3.0
20:00-21:00 4.0 1.0 Recover
21:00-23:00 6.0 3.0
23:00-24:00 4.0 1.0 Recover
24:00-27:00 6.0 3.0
27:00-30:00 4.0 1.0 Cooldown

Click here for an image-free, printable [3] version of the workout.


Source URL
http://www.fitsugar.com/Treadmill-Interval-Workout-34628520