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Interval Workout For Treadmill With Walking and Running

The Best Belly-Fat-Fighting Interval Workout For Beginners

There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it's difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking, so if you're new to intervals, then you should definitely give it a try.

Time Speed (MPH) Incline
0:00-5:00 3.5 1.0
5:00-10:00 4.0 2.0
10:00-12:00 6.5 1.0
12:00-13:00 3.5 1.0
13:00-15:00 6.6 1.0
15:00-16:00 3.5 1.0
16:00-18:00 6.7 1.0
18:00-19:00 3.5 1.0
19:00-21:00 6.6 1.0
21:00-22:00 3.5 1.0
22:00-24:00 6.7 1.0
24:00-25:00 3.5 1.0
25:00-27:00 6.7 1.0
27:00-28:00 3.5 1.0
28:00-30:00 6.8 1.0
30:00-31:00 3.5 1.0
31:00-33:00 6.9 1.0
33:00-34:00 3.5 1.0
34:00-36:00 7.0 1.0
36:00-42:00 3.5 2.0

As always, feel free to adjust the speed up or down as you feel necessary; just make sure you're challenging yourself. If this workout doesn't float your boat, then check out our other treadmill workouts.

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

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Join The Conversation
diaryoftheoaf diaryoftheoaf 2 years
Thanks for this post... I have been doing interval training outdoors for some time (mostly because I run as far as I can and then have to walk a bit). I can vouch for it's successfulness! 28 lbs down in six weeks and this is my primary means of working out.
Lissfit Lissfit 5 years
I periods I do this after my weight lifting sessions and run intervall for about 12 to 15 minutes where I increase the uphill grade 2 or 3 times and fast spurt before cooling down, very effective, time-saving and the running for sure don't get boring :)
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