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45-Minute Treadmill Boredom Buster Workout

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 work at the suggested perceived exertion levels. Modify the workout to fit your fitness level, preferences and goals.

Time Intensity/Speed Perceived Exertion
5 minutes Warm up at an easy pace, gradually increasing your intensity 4-5
1 min. Increase speed and incline 2 increments every 15 seconds 6-7
1 min. Stay at this level for 1 minute 7-8
1 min. Decrease speed and incline 2 increments every 15 seconds 5-6
5 min. Walk or run at a moderate pace 5
1 min. Increase speed and incline 3 increments every 20 seconds 6-7
1 min. Stay at this level for 1 minute 7-8
1 min. Decrease speed and incline 3 increments every 20 seconds 5-6
5 min. Walk or run at a moderate pace 5
3 min. Increase either speed or incline (or both) until 7
5 min. Walk or run at a moderate pace 5
1 min. Increase speed and incline 2 increments every 15 seconds 6-7
1 min. Stay at this level for 1 minute 7-8
1 min. Decrease speed and incline 2 increments every 15 seconds 5-6
5 min. Walk or run at a moderate pace 5
3 min. Increase incline so that you're working just out of your comfort zone 6
5 min. Cool down at an easy pace 4
  Total Workout Time: 45 Minutes  
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