Treadmill Speed and Incline Workout for Weight Loss and Endurance
This 45-minute treadmill workout includes speed and incline changes throughout the workout to help you burn more calories, build endurance and, even better, keep you from getting bored. You'll be increasing both speed and incline every 15 or 20 seconds, so you'll have to pay attention. The idea is to get your heart rate up during the intensity changes (which last about 1-2 minutes) and then hold a steady state for about 5 minutes. The speeds and inclines listed are only suggestions to provide a basic framework. Feel free to go faster, slower, higher or lower according to your fitness level. Use the Perceived Exertion Scale to determine how hard you're working.
| Time | Intensity/Speed | Incline | Perceived Exertion Level |
|---|---|---|---|
|
5 min. |
3-4.0 mph - warm-up |
0-1% |
2-3 |
|
2 min. |
Start at 5.0- Increase speed 1 increment every 15 seconds - end 5.7 |
Start at 2% - Increase incline 1 increment every 15 seconds - end at 5% |
5-6 |
| 1 min. | 5.7 mph | 6% | 7 |
|
2 min. |
Decrease speed 1 increment every 15 seconds - end 5.0 |
Decrease incline 1 increment every 15 seconds - end at 2% |
6-7 |
| 5 min. | 4.5 - 5.0 mph | 0% | 4-5 |
| 2 min. | Start at 5.3 Increase speed 1 increment every 20 seconds-end 5.8 | Start at 3% - Increase incline 1 increment every 20 seconds - end at 5% | 6-7 |
| 1 min. | 5.8 | 7% | 7-8 |
| 2 min. | Decrease speed 1 increment every 20 seconds - end 5.3 | Decrease incline 1 increment every 20 seconds - end at 2% | 5-6 |
| 5 min. | 4.5 - 5.0 mph | 0% | 4-5 |
|
2 min. |
Start at 5.0- Increase speed 1 increment every 15 seconds - end 5.7 |
Start at 2% - Increase incline 1 increment every 15 seconds - end at 5% |
5-6 |
| 1 min. | 5.7 mph | 6% | 7 |
|
2 min. |
Decrease speed 1 increment every 15 seconds - end 5.0 |
Decrease incline 1 increment every 15 seconds - end at 2% |
6-7 |
| 5 min. | 4.5 - 5.0 mph | 0% | 4-5 |
| 3 min. | 6.0 mph | 2-5% | 6-7 |
| 2 min. | 4.5 - 5.0 mph | 0% | 4 |
| 5 min. | 3.0 cool down | 0% | 2-3 |
