Treadmill Interval Programs

Treadmill Interval programs

Tired of your regular, mundane cardio routine? Find ways to make your sweat sessions more enjoyable and even more effective. HIIT interval sessions can increase both you aerobic and anaerobic systems and can make you stronger and leaner, faster! I’ve put together a few different programs that are sure to get that heart pumping and provide a cardio challenge on the good ‘ol treadmill.

Treadmill Interval Program #1- “The Build Up”

Min 1-3 Speed: 3-4 Warm up/recover
Min 3-4 Speed: 5 Brisk walk
Min 4-5 Speed: 6 Jog
Min 6-7 Speed: 7 Run
Min 7-8 Speed: 8 Sprint

*Repeat 5x for a total of 30 minutes. Set your incline between 1-3% for the entire workout. Cool down for 5 minutes after the last circuit.

Treadmill Interval Program #2- “The Quick Switch”

5 minute warm up

30 second Brisk walk
1 minute Moderate run
30 second Max sprint
1 minute Recover (slow walk)

*Repeat 10x for a total of 30 minutes. Alternate between an incline of 2% and 5% on each circuit.Cool down for 5 minutes after the last circuit.

Treadmill Interval Program #3- “The Hill Climber”

5 minute warm up

2 minutes Uphill climb (brisk walk at incline of 8-10%)
30 second Hill sprint (max sprint at incline of 6-8%)
90 second Recovery (brisk walk at incline of 1-3%)

*Repeat 5x for a total of 20 minutes. Cool down for 5 minutes after the last circuit.

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