POPSUGAR Fitness

Torch Calories With Treadmill Intervals

May 5 2014 - 3:00am

Spice up your cardio and target belly fat with intervals! Day five of our Bikini Body Countdown workout plan [1] is only 30 minutes, but playing with your speed increases the calories you burn after you jump off the treadmill. This boredom-busting run changes by the minute, ramping up with speed bursts, but bringing you back to a slower pace to recover.


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 5.0 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 you're looking to try running intervals but want to start a little slower, try this beginner's interval plan [2].

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


Source URL
http://www.fitsugar.com/fitness/Treadmill-Workout-30-Minute-Pyramid-Intervals-14513772