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Sprint Interval Treadmill Workout

Belly-Fat Blaster: Burst Intervals

Adding sprinting bursts to your treadmill run is a true game changer. You will burn more calories, stoke your metabolism to burn more calories after your workout, and increase your speed as a runner. The speed bursts in this workout only last 30 seconds with a full minute to recover. But the moderate pace is intended to push you, too; it shouldn't be a slow jog. The first sprint may be slower than the last since you are warming up!

We've created three different levels on intensity for this interval mashup and a printable sheet with all three workouts side by side for comparison. If you're new to running, try the Walk/Run plan, and if your goal is to increase your speed, try the Run Faster version. If running is not your thing, here's an elliptical workout to try.

Run

Time Speed Incline Notes
0:00-5:00 4.5 0.0 Warmup
5:00-6:00 5.5 0.0 Moderate
6:00-6:30 7.0 0.0 Sprint One
6:30-7:30 3.5 0.0 Recover
7:30-8:30 5.5 0.0 Moderate
8:30-9:00 7.0 0.0 Sprint Two
9:00-10:00 3.5 0.0 Recover
10:00-11:00 5.5 0.0 Moderate
11:00-11:30 7.0 0.0 Sprint Three
11:30-12:30 3.5 0.0 Recover
12:30-13:30 5.5 0.0 Moderate
13:30-14:00 7.0 0.0 Sprint Four
14:00-15:00 3.5 0.0 Recover
15:00-16:00 5.5 0.0 Moderate
16:00-16:30 7.0 0.0 Sprint Five
16:30-17:30 3.5 0.0 Recover
17:30-18:30 5.5 0.0 Moderate
18:30-19:00 7.0 0.0 Sprint Six
19:00-20:00 3.5 0.0 Recover
20:00-21:00 5.5 0.0 Moderate
21:00-21:30 7.0 0.0 Sprint Seven
21:30-22:30 3.5 0.0 Recover
22:30-23:30 5.5 0.0 Moderate
23:30-24:00 7.0 0.0 Sprint Eight
24:00-25:00 3.5 0.0 Recover
25:00-26:00 5.5 0.0 Moderate
26:00-26:30 7.0 0.0 Sprint Nine
26:30-27:30 3.5 0.0 Recover
27:30-28:30 5.5 0.0 Moderate
28:30-29:00 7.0 0.0 Sprint 10
29:00-34:00 3.5 0.0 Cooldown

Walk/Run

Time Speed Incline Notes
0:00-5:00 2.5 0.0 Warmup
5:00-6:00 4.0 0.0 Moderate
6:00-6:30 5.0 0.0 Burst One
6:30-7:30 2.5 0.0 Recover
7:30-8:30 4.0 0.0 Moderate
8:30-9:00 5.0 0.0 Burst Two
9:00-10:00 2.5 0.0 Recover
10:00-11:00 4.0 0.0 Moderate
11:00-11:30 5.0 0.0 Burst Three
11:30-12:30 2.5 0.0 Recover
12:30-13:30 4.0 0.0 Moderate
13:30-14:00 5.0 0.0 Burst Four
14:00-15:00 2.5 0.0 Recover
15:00-16:00 4.0 0.0 Moderate
16:00-16:30 5.0 0.0 Burst Five
16:30-17:30 2.5 0.0 Recover
17:30-18:30 4.0 0.0 Moderate
18:30-19:00 5.0 0.0 Burst Six
19:00-20:00 2.5 0.0 Recover
20:00-21:00 4.0 0.0 Moderate
21:00-21:30 5.0 0.0 Burst Seven
21:30-22:30 2.5 0.0 Recover
22:30-23:30 4.0 0.0 Moderate
23:30-24:00 5.0 0.0 Burst Eight
24:00-25:00 2.5 0.0 Recover
25:00-26:00 4.0 0.0 Moderate
26:00-26:30 5.0 0.0 Burst Nine
26:30-27:30 2.5 0.0 Recover
27:30-28:30 4.0 0.0 Moderate
28:30-29:00 5.0 0.0 Burst 10
29:00-34:00 2.5 0.0 Cooldown

Run Faster

Time Speed Incline Notes
0:00-5:00 5.5 0.0 Warmup
5:00-6:00 6.5 0.0 Moderate
6:00-6:30 8.0 0.0 Sprint One
6:30-7:30 4.5 0.0 Recover
7:30-8:30 6.5 0.0 Moderate
8:30-9:00 8.0 0.0 Sprint Two
9:00-10:00 4.5 0.0 Recover
10:00-11:00 6.5 0.0 Moderate
11:00-11:30 8.0 0.0 Sprint Three
11:30-12:30 4.5 0.0 Recover
12:30-13:30 6.5 0.0 Moderate
13:30-14:00 8.0 0.0 Sprint Four
14:00-15:00 4.5 0.0 Recover
15:00-16:00 6.5 0.0 Moderate
16:00-16:30 8.0 0.0 Sprint Five
16:30-17:30 4.5 0.0 Recover
17:30-18:30 6.5 0.0 Moderate
18:30-19:00 8.0 0.0 Sprint Six
19:00-20:00 4.5 0.0 Recover
20:00-21:00 6.5 0.0 Moderate
21:00-21:30 8.0 0.0 Sprint Seven
21:30-22:30 4.5 0.0 Recover
22:30-23:30 6.5 0.0 Moderate
23:30-24:00 8.0 0.0 Sprint Eight
24:00-25:00 4.5 0.0 Recover
25:00-26:00 6.5 0.0 Moderate
26:00-26:30 8.0 0.0 Sprint Nine
26:30-27:30 4.5 0.0 Recover
27:30-28:30 6.5 0.0 Moderate
28:30-29:00 8.0 0.0 Sprint 10
29:00-34:00 4.5 0.0 Cooldown

This treadmill run is part of our 31 Days of Fitness workout plan. And do enter our Get Fit 2014 Giveaway for a chance to win $1,000 worth of Champion Athleticwear and a three-night stay for you and a friend at the tranquil and inspirational Red Mountain Resort in Utah!

Image Source: Shutterstock
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