This Sprint Training Treadmill Workout is 30 minutes of high intensity interval training. The time will fly by with sprint and recovery intervals for a great indoor cardio session.
Running has always been my favorite type of cardio. In college I was totally guilty of setting the treadmill at 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.
A few years ago I started playing around with the speed and incline on the treadmill to create my own workouts. I nocited not only did the time go by faster, but I pushed myself way more when I had a workout plan wirtten down.
30 Minute Treadmill Interval Workout
Here is my absolute favorite treadmill interval workout to complete because I slowly speed up to the sprints with recovery in between and then come back down to a jog to cool down. 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.
Generally I consider a recovery speed on a treadmill from 3.0 – 4.5 walking, a light jog anywhere from 4.5 – 6.5, a fast jog from 6.5 – 8.5 and a sprint from 8.5 – 10.5, but adjust accordinly. And you could also up the incline 1-3 for a more intense workout.
In the middle of this workout is 10 minutes of 30 second sprints and 30 seconds of recovery. During this time I recover at my fast jog pace 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.
If you give this workout a try be sure to tag me on Instagram @sweetandstrongblog and use the hashtag #sweetandstrong.
If you enjoy this workout try:
Treadmill Incline Workout
Tabata Cardio and Booty Workout
And eat these Oatmeal Raisin Energy Bites as a great post workout snack.
30 Minutes flies by with this Treadmill Interval Workout by @sweetandstrong_Click To Tweet
Linking up with Annmarie for Wild Workout Wednesday. And check out great Gym or At Home Workouts on my Fitness Page.
Do you prefer running on the treadmill or outdoors?
Sprints or incline?
Tell me about a new workout you tried lately.