Treadmill Workouts:
Here are a few of my favorite treadmill HIIT (high intensity interval training) workouts!
Treadmill Workout #1
0-5min: walk at 4mph
5-5:30min: run at 8mph
5:30-6min: walk at 4mph
6-6:30min: run at 8.5mph
6:30-8min: walk at 4mph
8-8:30 min: run at 9mph
8:30-10min: walk at 4mph
10-10:30min: run at 9.5mph
10:30-12min: walk at 4mph
12-12:30min: run at 10mph
12:30-14min: walk at 4mph
14-14:30min: run at 9.5mph
14:30-16min: walk at 4mph
16-16:30min: run at 9mph
16:30-18min: walk at 4mph
18-18:30min: run at 8.5mph
18:30-20min: walk at 4mph
20-20.30min: run at 8mph
20:30-25min: walk at 4mph
*As you get stronger, you can run for 45 seconds and even a minute. You can even go past 10mph as your peak speed
Treadmill Workout #2: Two Speed Workout
*Pick your slow and fast speeds. I usually do 4mph and 10mph (9mph if I’m feeling slow)
- Walk/run at your slow speed for 5mins
- Run at your high speed for 30 seconds
- Rest at your slow speed for 1:30
- Repeat 6-8 times
*As you get stronger, increase your high and low speeds, along with your high speed run time
Circuits
Circuit #1
Warm up: Walk 5 mins
Run 1 mile (or walk 10 mins)
20 push-ups
20 jump lunges
20 bicep curls to shoulder press
1 minute plank
Repeat 3x
Cool down: walk 5 mins, do some stretches (upward & downward dog, runner’s lunge, touch toes, ect)