Cardio Gym Workouts: 45-Minute Treadmill Intervals
The 45-Minute Treadmill Workout for Those Who Bore Easily
This workout involves increasing your speed and/or incline for short intervals before bringing them back down to a medium intensity. Increase or decrease the speed according to your fitness level and use the Perceived Exertion Scale to determine how hard you're working. The inclines and speeds listed are only suggestions. It'll take some practice to figure out the right settings for you. This workout is for intermediate and advanced exercisers.
| Time | Intensity/Speed | Incline | Perceived Exertion |
|---|---|---|---|
| 5-10 min. | 3-4.0 mph - warm-up | 1% | 2-3 |
| 1 min. | Increase speed 2 increments every 15 seconds | Increase incline 1 percent every 15 seconds | 5 |
| 1 min. | Walk or run as fast as you can at this incline | 6% | 5-7 |
| 1 min. | Decrease speed 1 increment every 15 seconds | Decrease incline 1 percent every 15 seconds | 5-6 |
| 5 min. | Walk or run at a moderate pace | 0% | 4-5 |
| 1 min. | Increase speed 3 increments every 20 seconds | Increase incline 2 percent every 20 seconds | 5-6 |
| 1 min. | Walk or run as fast as you can at this incline | 7% | 7 |
| 1 min. | Decrease speed 3 increments every 20 seconds | Decrease incline 2 percent every 20 seconds | 5-6 |
| 5 min. | Walk or run at a moderate pace | 0% | 4-5 |
| 3 min. | Increase pace so that you're a bit breathless | 1-3% | 6 |
| 10 min. | Walk or run at a comfortable pace | 0% | 4 |
| 6 min. | Walk or run at an easy pace | 0% | 2-3 |
