30-Minute Treadmill Interval Workout
Interval workouts are great for blasting calories and increasing endurance. The reason is that you alternate high intensity intervals (sprinting, hills or speed-walking), where you burn more calories, with recovery intervals (walking or slow-jogging) to let your heart rate come down. This is a great way to work harder without too much discomfort or risk of injury. The speeds and inclines listed are only suggestions, so adjust according to your fitness level. Use the Perceived Exertion Scale to determine how hard you're working.
| TIME | Intensity/Speed | Incline | Perceived Exertion |
|---|---|---|---|
|
10 |
3.0 mph - warm-up |
1% |
Level 2-3 |
|
5 |
4.5-5.0 - slow jog |
2% |
Level 4 |
|
1 |
5.5+ - fast run |
3% |
Level 6 |
|
2 |
4.5-5.5 - slow jog |
0% |
Level 4 |
|
1 |
5.6+ faster run |
2% |
Level 6-7 |
| 2 | 4.5-5.5 - slow jog | 0% | Level 4 |
|
1 |
5.7 + even faster! |
1-2% |
Level 7 |
|
2 |
4.5-5.5 - slow jog |
0% |
Level 4 |
| 1 | 5.8 + go, go, go! | 1-2% | Level 7-8 |
| 2 | 4.5-5.0 | 0% | Level 4 |
| 5 | 3.0 - 4.0 | 0% | Level 3 |
