Free Workout Guides

Interval Training

This workout is an interval workout employing both speed intervals and hill intervals. This can be done on any cardio machine or outside*, although the example below uses the treadmill. The intensity levels are based on the Perceived Exertion Scale. You can also use a Target Heart Rate Calculator to monitor your exercise intensity. **Always check with your doctor before starting an exercise program!

Perceived Exertion The Workout
3-4 Warm up: 5-10 minutes brisk walking
6 2 minutes: 3.0 mph, 5% incline
5-7 2 minutes: 3.2 mph, incline starts at 0%-- Increase the incline one percent every 15 seconds
5 2 minutes: 3.2 mph--Decrease your incline one percent every 15 seconds
7 1 minute: speed walk or run as fast as you can, incline: 0%
5 2 minutes: 3.0 mph, incline 0%
8 1 minute: 3.3 mph, incline 10%
5 2 minutes: 3.0, incline: 0%
7 2 minutes: Increase your speed one increment every 15 seconds, incline: 0%
5 2 minutes: Decrease your speed one increment every 15 seconds, incline: 0%
8 1 minute: speed walk or run as fast as you can, incline: 0%
5 2 minutes: 3.0 mph, incline: 0%
7 2 minutes: increase both speed and incline 1 increment every 20 seconds
6 1 minute: 3.0 mph, incline: 3%
8 1 minute: speed walk or run as fast as you can, incline: 0%
5 2 minutes: 3.0 mph, incline: 0%
3 5 minutes: cool down
Total Workout Time: 35-40 minutes