This 30 minute treadmill workout is perfect for the days when you don’t really feel like being on the treadmill and know you probably wouldn’t last 15 minutes before you call it quits. It starts and ends with a 5 minute run, but with intervals in between – 2 minutes fast, 2 minutes faster and 1 minute recovery. This run is designed to make you sweat it out for 30 minutes.

Remember, the inclines & speeds are just suggestions, so tailor them to your comfort level – just make sure it’s challenging for you.

    Set 1. Let’s Get Going.

  • 0-5 minutes. Tempo run at your comfort level for 5 minutes. Level 6.5 mph.

    • Set 2. Interval Time.

  • 5-7 minutes. Speed it up for 2 minutes. Level 7.0.
  • 7-9 minutes. Increase your speed (0.2) and run for 2 minutes. Level 7.2
  • 9-10 minutes. Recovery – walk at a fast pace for 1 minute. Level 3.8.

    • Set 3. Let’s see what you got.

  • 10-12 minutes. Continue at your previous speed for 2 minutes. Level 7.2.
  • 12-14 minutes. Pump it up for another 2 minutes. Level 7.4.
  • 14-15 minutes. Recovery – walk at a fast pace for 1 minute. Level 3.8.

    • Set 4. Give me more.

  • 15-17 minutes. Continue where you left off for 2 minutes. Level 7.4.
  • 17-19 minutes. Squeeze out a little bit more for 2 minutes. Level 7.6.
  • 19-20 minutes. Recovery – walk at a fast pace for 1 minute. Level 3.8.

    • Set 5. Slow it down a little.

  • 20-22 minutes. Still going strong but not as fast for 2 minutes. Level 7.4.
    22-24 minutes. Ease back a little more but give it to me for 2 minutes. Level 7.2.

  • 24-25 minutes. Recovery – walk at a fast pace for 1 minute. Level 3.8.

    • Set 6. Finish Strong

  • 25-30 minutes. Tempo run for 5 minutes. Level 6.5.

Want more? Do it all over again. Too easy for you? Play with increasing the speed of the intervals – and even crank it up higher and only do it for 1 minute. After you’ve finished, be sure to do a few minutes of cool down at an easy walking pace before hopping off the treadmill.

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