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December 28, 201545-minute Workouts, Interval Workouts, Running, Treadmill Workouts, WorkoutsBy Susi May

There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it’s difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking, so if you’re new to intervals, then you should definitely give it a try.

Time Speed (MPH) Incline
0:00-5:00 3.5 1.0
5:00-10:00 4.0 2.0
10:00-12:00 6.5 1.0
12:00-13:00 3.5 1.0
13:00-15:00 6.6 1.0
15:00-16:00 3.5 1.0
16:00-18:00 6.7 1.0
18:00-19:00 3.5 1.0
19:00-21:00 6.6 1.0
21:00-22:00 3.5 1.0
22:00-24:00 6.7 1.0
24:00-25:00 3.5 1.0
25:00-27:00 6.7 1.0
27:00-28:00 3.5 1.0
28:00-30:00 6.8 1.0
30:00-31:00 3.5 1.0
31:00-33:00 6.9 1.0
33:00-34:00 3.5 1.0
34:00-36:00 7.0 1.0
36:00-42:00 3.5 2.0

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

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

Source: Pop Sugar

About the author

Susi May

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What are the benefits of Caliber Fitness core strength training to the athlete? Greater efficiency of movement Improved body control and balance Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.) Improved balance and stability Improved athletic performance!

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