Spice up your cardio and target belly fat with intervals! Day five of our Bikini Body Countdown workout plan 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.

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