Treadmill Workout: 30-Minute Pyramid Intervals

Torch Calories With Treadmill Intervals

The treadmill has the potential to bore, but running in the cold and the rain is rarely fun. To make sure you still get your cardio on this season, we've created this boredom-busting, fat-fighting treadmill workout that, after the warmup, changes by the minute. It ramps up with speed bursts but brings you back to a slower pace to recover. Clocking in at 30 minutes, this interval workout won't break the time-limit rule at most gyms, either.

Ready to run? Then check out the workout.


Time Speed
(MPH)
Incline Notes
0:00-5:00 4.0 2.5 Warmup
5:00-6:00 5.0 1.0
6:00-7:00 6.0 1.0
7:00-8:00 5.0 1.0
8:00-9:00 6.5 1.0
9:00-10:00 4.0 1.0
10:00-11:00 6.5 1.0
11:00-12:00 5.0 1.0
12:00-13:00 7.0 1.0
13:00-14:00 5.0 1.0
14:00-15:00 7.5 1.0
15:00-16:00 4.0 1.0
16:00-17:00 6.5 1.0
17:00-18:00 5.5 1.0
18:00-19:00 7.0 1.0
19:00-20:00 5.5 1.0
20:00-21:00 8.0 1.0
21:00-22:00 5.5 1.0
22:00-23:00 7.0 1.0
23:00-24:00 5.5 1.0
24:00-25:00 6.5 1.0
25:00-30:00 4.0 2.0 Cooldown

As always, feel free to adjust the speed up or down as necessary; just make sure you're challenging yourself. If this workout doesn't float your boat, check out our other cardio plans.

Click here for an image-free printable version of this workout.

Source: Shutterstock
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