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40-Minute Treadmill Workout With Intervals

A Kick-Your-Own-Ass Treadmill Workout

Increase your endurance, raise your heart rate, and rev your metabolism with this interval workout. This ladder run, with the speed intervals increasing in duration as the workout progresses, is designed to push you out of your comfort zone to burn some serious calories. If this is not your pace, no worries! Find a speed that works for you, but keep the timing and increases in pace the same.


Time Speed/mph Incline Notes
0:00-5:00 5.5 0.0 Warmup
5:00-6:00 8.0 1.0 Ladder One
6:00-7:00 6.0 1.0 Recover
7:00-9:00 8.0 1.0
9:00-10:00 6.0 1.0 Recover
10:00-13:00 8.0 1.0
13:00-14:00 6.0 1.0 Recover
14:00-16:00 8.0 1.0
16:00-17:00 6.0 1.0 Recover
17:00-18:00 8.0 1.0
18:00-19:00 6.0 1.0 Recover
19:00-20:00 8.0 4.0 Ladder Two
20:00-21:00 6.0 0.0 Recover
21:00-23:00 8.0 3.0
23:00-24:00 6.0 0.0 Recover
24:00-27:00 8.0 2.0
27:00-28:00 6.0 0.0 Recover
28:00-30:00 8.0 3.0
30:00-31:00 6.0 0.0 Recover
31:00-32:00 8.0 4.0
32:00-37:00 5.0 1.0 Cooldown


Click here for a printable version you can take to the gym. Now get running!

Source: Shutterstock
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