Workout of the Week: Treadmill Takeover


Interval training can burn more calories and more fat than exercising at the same pace for your entire workout. Try this interval workout on the treadmill and feel the burn! Start out with a walking interval, and try the run only if you’re comfortable.

Minutes Phase Walk Run
0-2:00 warm-up 3 mph 5 mph
2:00-4:00 start 3.8 mph 5.8 mph
4:00-5:00 sprint 4.2 mph 6.5 mph
5:00-7:00 recovery 3 mph 5.5 mph
7:00-8:00 sprint 4.3 mph 6.8 mph
8:00-10:00 recovery 3 mph 5.5 mph
10:00-11:00 sprint 4.4 mph 7 mph
11:00-13:00 recovery 3.5 mph 6 mph
13:00-14:00 sprint 4.4 mph 7.5 mph
14:00-16:00 recovery 3.5 mph 5.5 mph
16:00-17:00 sprint 4.6 mph 7.5 mph
17:00-19:00 recovery 4 mph 6.5 mph
19:00-20:00 sprint 4.8 mph 7.0 mph
20:00-22:00 recovery 4 mph 6.0 mph
22:00-24:00 hill 4 mph (incline 2) 6.5 mph (incline 2)
24:00-25:00 recovery 4 mph (incline 0.5) 6.5 mph (incline 0.5)
25:00-27:00 hill 4.5 mph (incline 4) 6.5 mph (incline 4)
27:00-28:00 recovery 4.5 mph (incline 0.5) 6.5 mph (incline 0.5)
28:00-30:00 cool down 3 mph 5 mph

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