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45-Minute Treadmill Pyramid Intervals

Pyramid Power: Try This 45-Minute Treadmill Workout

If the temperatures are dropping near you, you may want to take your running routine back indoors. Don't dread the treadmill! Keep things fresh with these pyramid intervals: instead of running at one steady pace, setting little goals and pushing your limits will help keep you motivated through the whole workout. This 45-minute plan is the perfect cardio workout to help incorporate intervals into your gym routine — a great weight-loss technique to help you reach your healthy goals.

Time Speed (MPH) Incline
00:00-5:00 4.0 1.0
5:00-7:00 5.0 1.0
7:00-9:00 6.5 1.0
9:00-11:00 5.0 1.0
11:00-12:00 7.0 1.0
12:00-14:00 5.0 1.0
14:00-15:00 7.5 1.0
15:00-17:00 4.0 1.0
17: 00-18:00 6.5 1.0
18:00-21:00 5.0 1.0
21:00-22:00 7.0 1.0
22:00-25:00 5.0 1.0
25:00-26:00 8.0 1.0
26:00-29:00 5.5 1.0
29:00-30:00 8.0 1.0
30:00-32:00 5.5 1.0
32:00-33:00 7.5 1.0
33:00-36:00 6.0 1.0
36:00-38:00 5.0 1.0
38:00-40:00 6.0 1.0
40:00-45:00 4.0 2.0

Click here for an image-free printable version of this treadmill interval workout.

Image Source: POPSUGAR Photography
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Join The Conversation
Paja15247894 Paja15247894 2 years
Hello, you recommend 1.0 incline for this workout. I have a treadmill with incline in percentage - 1%-20%. But I do not think so that only 1% incline is what you meant, it is practically the same as 0%. Please tell me, how much i should incline my treadmill to do this workout right. Than you. Pavlina P.S. I just did this workout and it is really great, I used your playlist for beginners as well, and it was flawless quick cardio workout!!!!
Audrey14572331 Audrey14572331 2 years
Would love to see some advice on HOW to go fast on the treadmill. I can do fast intervals on the ground, but cannot go over 6.5 on treadmill intervals or I am in danger of being thrown off the end. ???
lancchick lancchick 3 years
Super workout. I saw this yesterday afternoon and did it last night. The 8.0 bursts were a bit tough after falling somewhat out-of-shape after the holidays but 45 minutes of hard work is just what I needed!
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