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Walking Running Workout | 30 Minutes

Walk, Run, and Fight Belly Fat on the Treadmill

Adding sprint bursts to your treadmill workout is a true game changer, even if you're new to running and mix walking into your workout. Playing with speed burns more calories, stokes your metabolism to burn more calories after your workout, and helps increase your speed as a runner. Plus, mixing your speeds helps fight belly fat — talk about a winning combination.

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. The first sprint may be slower than the last since you are warming up!


Time Speed Incline Notes
0:00-5:00 2.5 0.0 Warmup
5:00-6:00 3.5 0.0 Moderate
6:00-6:30 5.5 0.0 Burst One
6:30-7:30 2.5 0.0 Recover
7:30-8:30 3.5 0.0 Moderate
8:30-9:00 5.5 0.0 Burst Two
9:00-10:00 2.5 0.0 Recover
10:00-11:00 3.5 0.0 Moderate
11:00-11:30 5.5 0.0 Burst Three
11:30-12:30 2.5 0.0 Recover
12:30-13:30 3.5 0.0 Moderate
13:30-14:00 5.5 0.0 Burst Four
14:00-15:00 2.5 0.0 Recover
15:00-16:00 3.5 0.0 Moderate
16:00-16:30 5.5 0.0 Burst Five
16:30-17:30 2.5 0.0 Recover
17:30-18:30 3.5 0.0 Moderate
18:30-19:00 5.5 0.0 Burst Six
19:00-20:00 2.5 0.0 Recover
20:00-21:00 3.5 0.0 Moderate
21:00-21:30 5.5 0.0 Burst Seven
21:30-22:30 2.5 0.0 Recover
22:30-23:30 3.5 0.0 Moderate
23:30-24:00 5.5 0.0 Burst Eight
24:00-25:00 2.5 0.0 Recover
25:00-26:00 3.5 0.0 Moderate
26:00-26:30 5.5 0.0 Burst Nine
26:30-27:30 2.5 0.0 Recover
27:30-28:30 3.5 0.0 Moderate
28:30-29:00 5.5 0.0 Burst Ten
29:00-34:00 2.5 0.0 Cooldown

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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