Cardio Gym Workouts: 55-Minute Treadmill Boredom Buster
Speed and Incline Intervals
This treadmill interval workout will help you burn more calories by changing your settings throughout the workout. For some intervals, you'll increase your speed while, for others, you'll increase your incline, giving you new ways to push your limits and keep your gym workouts more interesting.
For much of your workout, you'll be working at a baseline pace. This is a moderate pace that allows you stay at a Level 5 or 6 on this Perceived Exertion Scale or about the middle of your target heart rate zone, if you're using a heart rate monitor. You may need to adjust your baseline throughout the workout to maintain that intensity level. Modify the workout as needed to fit your fitness level and goals. This workout is best for advanced exercisers.
| Time | Intensity/Speed | Incline | Perceived Exertion |
|---|---|---|---|
| 5 min. | Warm up at an easy-moderate pace | 1% | 3-4 |
| 3 min. | Baseline: Increase speed gradually to a comfortable, moderate pace | 1% | 5 |
| 1 min. | Increase speed 5 increments every 30 seconds | 1% | 7-8 |
| 1 min. | Continue at the pace set from above interval | 1% | 8 |
| 2 min. | Baseline | 1% | 5 |
| 1 min. | Baseline | 8% | 7-8 |
| 1 min. | Baseline | Decrease incline 4% every 30 seconds | 6-7 |
| 2 min. | Baseline | 1% | 5 |
| 1 min. | Increase speed 5 increments every 30 seconds | 2% | 6-7 |
| 1 min. | Continue at the pace set from above interval | 2% | 8 |
| 2 min. | Baseline | 1% | 5 |
| 1 min. | Baseline or lower | 10% | 8 |
| 1 min. | Baseline | Decrease incline 5% every 30 seconds | 6-7 |
| 3 min. | Baseline | 1% | 5 |
| 1 min. | Sprint as fast as you can | 0% | 8 |
| 2 min. | Baseline | 1% | 5 |
| 3 min. | Baseline +: Increase your pace slightly faster than baseline | 1% | 6 |
| 2 min. | Baseline | 1% | 5 |
| 1 min. | Increase speed 5 increments every 30 seconds | 1% | 7-8 |
| 1 min. | Continue at the pace set from above interval | 2% | 8 |
| 2 min. | Baseline | 1% | 5 |
| 1 min. | Increase speed 5 increments every 30 seconds | 1% | 7-8 |
| 1 min. | Continue at the pace set from above interval | 2% | 8 |
| 2 min. | Baseline | 1% | 5 |
| 1 min. | Baseline | 10% | 8 |
| 1 min. | Baseline | Decrease incline 5% every 30 seconds | 7 |
| 2 min. | Baseline or lower | 1% | 5-6 |
| 4 min | Baseline +: Increase your pace slightly faster than baseline | 1% | 7 |
| 5 min | Cool down at an easy pace | 0% | 4-5 |
| Total: | 55 Minutes |
