Treadmill Intervals

Updated: Sep 22


Who doesn’t love a good sweat-sesh that can have them in and out of the gym in only 30 minutes?! Interval training allows you to burn more calories in a short period of time by getting your heart rate up and keeping your body guessing! They’re perfect for those busy days when you don’t have a lot of time, or those days when you’re just not feeling the gym, but still allow you to burn hundreds of calories.


Sometimes, treadmill intervals ARE my workout! On those days I get to the gym, step on the treadmill and push myself for 30 minutes, and call it a day!


Other times, I’ll add a shorter interval to the end of a weight training exercise. When I do this, I typically only spend 15-20 minutes on the treadmill for an extra sweat/push at the very end of my workout.


Below, I’ve provided you guys with a few versions of treadmill intervals that I love doing! Remember, you can always adjust the speed/incline to what works for you and your fitness level. Feel free to incorporate these into your gym routine!


Thanks for getting sweaty with me!


Interval 1 (30 Mins)

  1. 10 Min Warm-Up: 10% incline walk at 3.5-4.0 mph

  2. 15 Min Interval: 1% incline 1 Min jog/1 Min run at 6.0-6.5/8.0-8.5 mph

  3. 5 Min Cool-Down: 10% incline walk at 3.5-4.0 mph

Interval 2 (30 Mins)

  1. 5 Min Warm-Up: 5% incline walk at 3.5-4.0 mph

  2. 20 Min Interval: 10% Incline walk/jog at 3.5-4.0/5.5-6.5 mph

  3. 5 Min Cool-Down: 5% Incline walk at 3.5-4.0 mph

Interval 3 (20 Mins)

  1. 5 Min Warm-Up: 10% Incline walk at 3.5-4.0 mph

  2. 10 Min Interval: 1% Incline Jog/Sprint at 6.0-6.5/8.0-9.0 mph

  3. 5 Min Cool-Down: 10% Incline walk at 3.5-4.0 mph

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