The treadmill has the potential to bore, but running in the cold and the rain is rarely fun. To make sure you still get your cardio on, we've created this boredom-busting, fat-fighting treadmill workout that after warming up changes by the minute. It ramps up with speed burst but brings you back to a slower pace to recover. Clocking in at 30 minutes, this interval workout doesn't break any time limit rules either.
Ready to run? Then check out the workout.
| Time | Speed | Incline |
| 0:00-5:00 | 4.0 | 2.5 |
| 5:00-6:00 | 5.0 | 1.0 |
| 6:00-7:00 | 6.0 | 1.0 |
| 7:00-8:00 | 5.0 | 1.0 |
| 8:00-9:00 | 6.5 | 1.0 |
| 9:00-10:00 | 4.0 | 1.0 |
| 10:00-11:00 | 6.5 | 1.0 |
| 11:00-12:00 | 5.0 | 1.0 |
| 12:00-13:00 | 7.0 | 1.0 |
| 13:00-14:00 | 5.0 | 1.0 |
| 14:00-15:00 | 7.5 | 1.0 |
| 15:00-16:00 | 4.0 | 1.0 |
| 16:00-17:00 | 6.5 | 1.0 |
| 17:00-18:00 | 5.5 | 1.0 |
| 18:00-19:00 | 7.0 | 1.0 |
| 19:00-20:00 | 5.5 | 1.0 |
| 20:00-21:00 | 8.0 | 1.0 |
| 21:00-22:00 | 5.5 | 1.0 |
| 22:00-23:00 | 7.0 | 1.0 |
| 23:00-24:00 | 5.5 | 1.0 |
| 24:00-25:00 | 6.5 | 1.0 |
| 25:00-30:00 | 4.0 | 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, check out my other cardio plans [1].
Click here for an image-free printable version [2] of this workout.