Hands down, I prefer running outside to the grind on a treadmill… I feel as if all I do on the thing is stare at the clock and ask myself, “How has it only been 30 seconds?” So, I reserve outdoor runs for a steady pace, and have relegated the treadmill to interval training. I first started intervals when I was training for my second half marathon and wanted to improve my time. I’d read that they were great for that, but I also had done some research into HIIT and it’s general effectiveness in workouts. In a nutshell, it works. So, when the temps hit unbearable this past weekend, and running outside wasn’t an option, I opted for a quick interval workout on the treadmill. I varied my incline, and speed, and not only got my heart rate up, but also a great workout….. I decided to share it today, along with a few favorite songs to pair with it, in case you’re looking to add a little variety to your workout too.
Interval Run On The Treadmill
Warm-up: 5 minutes, Incline: 0 / Speed 4.0 (or a brisk walk)
Jog: 3 minutes, Incline: 2.0 / Speed 6.0
Run: 5 minutes, Incline: 2.5 / Speed 6.5
Jog: 2 minutes, Incline: 1.5 / Speed: 6.0
Sprint: 1 minute, Incline: .5 / Speed: 7.0
Jog: 2 minutes, Incline: 1.0 / Speed: 6.0
Sprint: 1 minute, Incline: .5 / Speed: 7.2
Jog: 2 minutes, Incline: 1.0 / Speed: 6.0
Spring: 1 minute, Incline: .5 / Speed 7.4
Jog: 2 minutes, Incline 1.0 / Speed 6.0
Sprint: 1 minute, Incline .5 / Speed 7.6
Jog: 2 minutes, Incline 1.0 / Speed 6.0
Sprint: 1 minute, Incline .5 / Speed 8.0
Cool Down: 3 minutes, Incline 0 / Speed 4.0
Playlist
Lose Yourself: Eminem
Honest: The Chainsmokers
Big On Big: Migos
7/11: Beyoncé
My House: Flo Rida
Can’t Stop The Feeling: Justin Timberlake
Fade: Kanye West
Let Me Love You: DJ Snake ft Justin Bieber
I Could Be The One: Avicii + Nicky Romero
(Leggings | Hoodie c/o (very similar option here) | Hat)
(Sneakers (size down))
