Tag Archives: Treadmill intervals

The Automatic Feel-Better Treadmill Walking Workout

27 Aug

You know those days when you really just don’t want to workout, but you know once you start you’ll feel 10,000 times better?

Yeah, that was my week last week. Not day(s), but an entire week I just didn’t feel like exercising. I wasn’t having an “off” day/week, feeling sick, stressed, or the like; rather just not interested in doing anything extra. My lifestyle and job as a GA are both extremely active, so there’s never a day when I am completely sedentary; exercise for me is always an extra activity I add in when I can.

However, sometimes when I think I’m feeling too tired to exercise but encourage myself to go for at least 10 minutes, gauge how I’m feeling, then decide whether to stop or continue, I always get my second wind and persevere! *A motivational tip for those who struggle with the same issues; tell yourself you’ll do ____ for at least 10 minutes, then decide how you feel.

Note: the “->” indicates an increase in incline every minute. The range of numbers is a suggestion;depending on your fitness level, 15% incline may be tempt you to death-grip the handlebars..a no-no! Holding the handle bars takes the work load off of your lower body and core and all in your arms. Increase the incline until you’re at that breaking point where you want to grasp the handle bars SO BAD but can manage a little bit longer, then work you’re way back down.

The Automatic Feel-Better Treadmill Walking Workout

Minutes MPH Incline
0-11:00 3.8-4.0 5->15
11:00-12:00 4 10
12:00-13:00 4 8
13:00-14:00 4 4
14:00-15:00 5 1
15:00-16:00 6 1
16:00-17:00 7 1
17:00-18:00 8 1
18:00-19:00 7 1
19:00-20:00 6 1
20:00-21:00 5 2
21:00-26:00 4 3->7
26:00-34:00 4 8->15
34:00-36:00 4 8
36:00-38:00 5 4
38:00-40:00 6 4

Endurance Run

21 Feb

Good Morning!

Today’s going to be a GREAT day! Packed schedule; workout, training, teaching, training, assessment, class, teaching, teaching, and finally home for a Thai-inspired dinner! When I know I’ll be running around likeachickenwithitsheadcutoff all day, I really like to begin the craziness with a sweat session; it puts me in a better mood, gives me more energy, and I’ve taken care of myself which is extremely important. I think people neglect to put themselves first when they have a busy schedule; I don’t feel it’s being selfish, rather, it’s self-investing in a healthier and happier state of mind :).

Another treadmill workout for the books! As much as I’d rather run outside, running on the treadmill is a great way to incorporate speed training into my routines, especially for some upcoming races! When running outside, the scenery, listening to music, nature, and maintaining a consistent pace are precedent over speed and intensity; on the treadmill, a steady pace is way too boring so opting for intervals where the speed and/or incline are constantly changing makes the session fly by.

  • 0-5 mins. warm-up (6.0-6.5 mph)
  • 5-8 mins. 7.0 mph
  • 8-9 mins. 8.0 mph
  • 9-12 mins. 7.5 mph
  • 12-13 mins.  8.5 mph
  • 13-16 mins. 7.2 mph
  • 16-17 mins. 8.8 mph
  • 17-20 mins. 7.6 mph
  • 20-23 mins. 7.8 mph
  • 23-24 mins. 8.8 mph
  • 24-27 mins. 7.5 mph
  • 27-30 mins. 7.2 mph
  • 30-31 mins. 8.0 mph
  • 31-34 mins. 7.6 mph
  • 34-35 mins. 8.2 mph
  • 35-40 mins. 7.0 mph

Only a couple more days left in February-where does time go?!


Friday Intervals

13 Jan

TGIF! And what better way to start the weekend off right than a schweaty interval run?

Start with a 5 minute warm-up then complete as following: modify as needed! This workout can be done 2 ways:

  1. complete the workout as a whole with no/short breaks.
  2. complete the first interval (3’s), hop off the treadmill and complete strength exercises, complete the second interval (5’s), hop off the treadmill and complete different exercises than the first time, complete the last interval (3’s) and hop off to complete core exercises.
Interval Speed
3 minutes 6.8
3 minutes 8, 6.8, 8
3 minutes 6.8
5 minutes 7
5 minutes 9, 7, 9, 7, 9
5 minutes 6.8
3 minutes 7
3 minutes 9.2, 7, 9.3
3 minutes 7

After, I trained my client and we got to talking about why the Russian Twist (abdominal exercise where your feet are lifted (more advanced!) and you twist your upper body from side to side) is called that? Does anyone know?!

Breakfast followed, a tasty bowl of muesli with a banana and a hottt latte :). Mat cleaning, office work and a chat with Jennifer finished the workday! I’ll be back to work FREE body fat and blood pressure tests from 4:30-6:30pm!

I am CRAVING a Gigi’s cupcake tonight!

Speedy Cardio for ANY Machine

11 Jan

The exciting part about this workout? The speedy intervals make it a lunch-time staple or “I-need-to-do-something-short-but-intense” workout AND can be done on any piece of cardio equipment that’s available. The down part of this workout? Doing it when all the resolutioners are in their prime.

Gym’s are crazy busy this time of year, thanks to all the “get fit” New Years Resolutions so finding a piece of equipment can be a workout in itself. Next time you’re in a rut with a piece of equipment that you’re unsure how to use and don’t want to do stead-state cardio, try these intervals!

The first 20 minutes will be a climbing hill if you’re on a treadmill or a climbing resistance if you’re using an elliptical or bike. The last 10 minutes will be a 45 second sprint/pedal as fast as you can alternating with a minute and 15 seconds of recovery. Beginners can walk/power walk the entire workout!

Interval Time Mode Incline/Resistance
1-5 mins. Jog/easy Stride/Pedal 2
5-7 mins. Jog/easy Stride/Pedal 3
7-9 min. Jog/easy Stride/Pedal 4-5
9-11 mins. Jog/easy Stride/Pedal 6-7
11-13 mins. Jog/easy Stride/Pedal 7-8
13-16 mins. Jog/easy Stride/Pedal 8
16-20 mins. Jog/easy Stride/Pedal 2
20-20:45 mins. Sprint/fast Stride/Pedal 1
20:45-22 mins. Jog/easy Stride/Pedal 1
22-22:45 mins. Sprint/fast Stride/Pedal 1
22:45-26 mins. Jog/easy Stride/Pedal 1
26-26:45 mins. Sprint/fast Stride/Pedal 1
26:45-28 mins. Jog/easy Stride/Pedal 1
28-28:45 mins. Sprint/fast Stride/Pedal 1
28:45-30 mins. Cool Down 0

Killer Treadmill Interval Sesh

14 Dec

Running on a treadmill doesn’t have to be as bad as it sounds! Yes, running for a straight 30 minutes at the same speed and incline leads you nowhere (literally), but with a little roleplay, a treadmill sesh can be fun and quick!

I was reading one of my favorite resources for all things girly, FitSugar, when I stumbled upon a blogger’s 40 minute interval treadmill workout.  Caitlin’s workout combines sprints, inclines, sideways shuffles and even backwards running! Intrigued, I decided I’d give it a go-I love being motivated by other blogger’s workouts!

This workout is challenging! If you’re new to HIIT, try walking through it first and make notes of when it started to get hard, when you were breathing heavy, etc. Based on the FITT principle (frequency, intensity, time, type), an exerciser shouldn’t increase 2 areas at the same time; each time you workout, focus on 1 area at a time. This workout goes against that but if you’re conditioned and want a challenge, you can handle it!

Time Speed Incline
1-5 minutes Warm-up 0%
5-6 minute Medium pace run 1%
6-7 minutes Slower pace run 2%
7-8 minutes Medium pace run 3%
8-9 minutes Slower pace run 4%
9-10 minutes Medium pace run 5%
10-11 minutes Slower pace run 6%
11-12 minutes Medium pace run 7%
12-13 minutes Slower pace run 8%
13-16 minutes Medium pace run 0%
16-17 minutes Steep hill run (very slow) 8-10%
17-18 minutes Shuffle sideways (very slow) 8-10%
18-19 minutes Shuffle sideways (very slow) 8-10%
19-20 minutes Medium pace run 0%
20-21 minutes Steep hill run (very slow) 8-10%
21-22 minutes Shuffle sideways (very slow) 8-10%
22-23 minutes Shuffle sideways (very slow) 8-10%
23-24 minutes Steep hill run (very slow) 8-10%
24-27 minutes Medium pace run 1%
27-28 minutes Sprint 2%
28-29 minutes Recover Jog 2%
29-30 minutes Sprint 2%
30-31 minutes Recover Jog 2%
31-32 minutes Sprint 2%
32-33 minutes Recover Jog 2%
33-34 minutes Sprint 2%
34-35 minutes Recover Jog 2%
35-36 minutes Sprint 2%
36-40 minutes Jog 0%

If you’re a newbie and still want to reap the benefits of HIIT but at a lower intensity, ask and you shall receive! I’ve regressed this workout for you; when you’re able to complete the regressed version, move onto the full one! Exercise progressions take time; pace yourself, challenge yourself and reward yourself when you’ve reached a small goal!


Feel weird shuffling sideways on a treadmill? Don’t be! Ease into it; try going to the gym at a less popular time or picking a treadmill that’s closer to the wall. If people are looking at you like your crazy, it’s probably because they’re jealous they didn’t come up with a creative way to use the treadmill-pretty soon you’ll be seeing many more sideways shufflers in the gym all thanks to you! 😀