Health & Fitness 5 months ago by Liz Adams

My Favorite Treadmill Workouts

3 simple indoor treadmill workout routines

Today I’m sharing my three go-to 30 minute treadmill workouts for whatever stage of running you are in! All of these can be adjusted to accommodate your pace and stage of running. I love high intensity interval training on a treadmill because it helps to get your heart rate up, drop it down and ultimately burn the maximum amount of calories. These workouts will keep you burning calories all day long!

30 Minute High Intensity Interval Training Treadmill Workout
*a great HIIT workout for strong runners!

  • Set treadmill to 2 incline
  • Alternate walking at 4.0 mph for one minute and sprinting for one minute, for 30 minutes
  • First 10 minutes: alternate walking 4.0 mph for one minute and sprinting for one minute. Sprint speeds will be 7.5 mph/7.8 mph/8.0 mph/7.8 mph/7.5 mph.
  • Next 10 minutes: alternate walking at 4.0 mph for one minute and sprinting for one minute. Sprint speeds will be 8.0 mph/8.2 mph/8.5 mph/8.2 mph/8.0 mph.
  • Last 10 minutes: alternate walking at 3.8 mph and sprinting for one minute. Sprint speeds will be 8.5 mph/ 8.7 mph/ 9.0 mph/ 9.2 mph/ 9.5 mph. 

*note: work at a pace you’re comfortable with and work to get faster every time you do this workout!

Interval Training on Treadmill for Beginners
*a great place to start building up your speed!

  • Set treadmill to 2 incline
  • Start at 4.8 mph and increase speed 0.4 mph ever 2 minutes until you get to 12 minutes
  • Your speeds will be: 4.8/5.2/5.6/6.0/6.4/6.8
  • Repeat 2-3x
  • Cooldown

Challenging Treadmill Workout to Burn Fat
*Get your heart rate up with this fat burning workout!

  • Set treadmill to 2 incline
  • Walk for 2 minutes at 4.0 mph
  • Sprint for .25 miles as fast as you can
  • Walk for 2 minutes at 4.0 mph
  • Repeat sprints 6x
  • Cooldown

Shop some of my favorite running pieces here:

Nike Running ShoesNew Balance TeeAlo Camo LeggingsNike Women’s Half ZipBeyond Yoga Rockette’s LeggingNike Flyknit ShoesSweaty Betty Stamina Sports Bra

3 simple treadmill interval workout routines

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If you do one of these workouts, don’t forget to tag me on Instagram with #helloadamsfamily!