Running has always been my favorite type of cardio.  In college I was totally guilty of setting the treadmill on 6.0 and people watching for 30-40 minutes straight.  While at least I was doing some type of cardio, on a treadmill you really want to be completing speed intervals or increase the incline in order to get a quality workout.  So a few years ago I started playing around with the speed and incline on the treadmill to create my own workouts.

I promise you will not be get bored because the time on the treadmill seriously flies by when you are constantly changing the speed.  Here is my absolute favorite interval workout to complete because I slowly speed up to the sprints with recovery in between and then come back down to a light jog.  This workout is probably more intermediate, so if you are new to running or using a treadmill you might want to subtract 5-10 from each of my speeds or stay tuned for some beginner workouts I plan to create.

This workout has 10 minutes of 30 second sprints and 30 seconds of recovery.  During this time I recover at 7.0 because I don’t like how long it takes the treadmill to get to a fast speed from my light jog of 6.0.  I didn’t explain it in the workout picture but during that 10 minutes I change my sprint speed and repeat the following twice:

30 second sprint at 8.0, 30 second recover at 7.0
30 second sprint at 8.3, 30 second recover at 7.0
30 second sprint at 8.5, 30 second recover at 7.0
30 second sprint at 8.8, 30 second recover at 7.0
30 second sprint at 9.0, 30 second recover at 7.0

You don’t have to do the sprints at different speeds, just a suggestion.  Let me know if you give this a try!  Enjoy!

30 Minute Treadmill Workout #1

Yesterday I did this exact treadmill workout, then did some upper body exercises, and this AB routine twice (she has you doing it three times, but my abs were on FIRE): Medicine Ball Core Workout.

6 Comments on Interval Treadmill Workout #1

  1. Jess
    February 10, 2015 at 3:21 pm (3 years ago)

    so excited to see your blog up and running! love reading a little about your life every day! also, this workout would kill me 🙂 hope to attempt something like it soon!


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