Treadmill Interval
Focus on alternating between high intensity intervals and recovery periods to increase endurance and burn calories.
Beginners: Modify according to your fitness level. If you need more recovery time, take it. If the intensity intervals are too long, go as long as you can and recover. Add a few minutes to your workouts each week to progress.
The speeds/inclines given are only examples. Increase/decrease as needed.
Use the Perceived Exertion Scale or Target Heart Rate Calculator to monitor your exercise intensity.
Any activity (stairmaster, step mill, elliptical trainer, bike, swimming, etc.) can be substituted.
If you can't talk or feel dizzy, stop!
Always check with your doctor before starting an exercise program
Intensity Levels Warm Up: 5-10 minutes
Low 5 minutes: 3.0+ mph, 0% incline
High 1 minutes: 3.2+ mph, incline: 6%
Medium 2 minutes: 3.0+ mph, incline: 1%
High 1 minute: 3.3+ mph, incline: 6%
Medium 2 minutes: 3.0+ mph, incline 1%
High 1 minute: 4.0+ mph, incline 3%
Medium 2 minutes: 3.0+mph, incline: 1%
High 1 minutes: 4.5+mph, incline: 2%
Medium 2 minutes: 3.0+mph, incline 1%
High 1 minute: 5.0+mph, incline 0%
High 1 minute: 3.2+mph, incline 8%
Medium 3 minutes: 3.0+mph, incline 0%
Low 5 minutes: 2.5 mph+, incline: 0% - cool down
Total Workout Time: 32-37 minutes