Cardio Gym Workouts: 30-Minute Treadmill Intervals
This interval workout will help you bust boredom and burn more calories by changing your speed throughout the workout. You'll alternate high intensity intervals with recovery intervals, a proven way to boost endurance and burn more calories in a shorter period of time. The incline changes throughout the workout, so increase or decrease your speed to match the suggested Perceived Exertion. The inclines listed are only suggestions, so modify them to fit your perceived exertion and see your doctor if you have any medical conditions, illnesses or injuries.
| Time | Intensity/Speed | Incline | Perceived Exertion |
|---|---|---|---|
| 8 min. | Warm up at an easy pace | 1% | Level 3-4 |
| 5 min. | Increase speed to a moderate intensity- This is your baseline | 1% | Level 5 |
| 1 min | Increase speed to a moderate-high intensity | 2% | Level 7 |
| 2 min | Back to baseline | 0% | Level 5 |
| 1 min | Increase speed to a high intensity | 3% | Level 8 |
| 2 min | Back to baseline | 0% | Level 5 |
| 1 min | Increase speed to a very high intensity | 3% | Level 9 |
| 2 min |
Back to baseline |
0% | Level 5 |
| 1 min | Go all out, as fast as you can | 4% | Level 9 |
| 2 min | Back to baseline | 0% | Level 5 |
| 5 min | Cool down at an easy pace | 0% | Level 3-4 |
| Total Workout Time: 30 Minutes | |||
