Skip Nav
Class Fitsugar
Dance Your Blues Away With This Feel-Good Cardio Workout
Holiday Fitness
A 12-Month "I Am Strong" Challenge Better Than Any New Year's Resolution
Fitness Gear
17 Fitness Gifts For $10 or Less For Everyone on Your List

20-Minute Treadmill Interval Workout

You'll Feel Like a Total Badass After This 20-Minute Treadmill Workout

Ready to get your HIIT on with a treadmill workout? Barry's Bootcamp trainer Erica Stenz created this 20-minute, superintense sweat sesh just for you. (And we just did it — it totally kicked our butts! We left dripping in sweat.) The first part of the interval training plays with speed, and toward the end you'll add a little incline.

Time Speed Incline Notes
0:00-1:00 5, 6, 7 0 Start at a comfortable pace
1:00-2:00 6, 7, 8 0 Take your speed up one point
2:00-3:00 7, 8, 9 0 Take your speed up one point
3:00-3:30 8, 9, 10 0 Sprint for 30 seconds at either one point faster or more
3:30-4:30 5, 6, 7 0 Active recovery for one minute
4:30-5:30 7, 8, 9 0 Take your speed up two points
5:30-6:00 6, 7, 8 0 Take your speed down one point
6:00-6:30 8, 9, 10 0 Sprint for 30 seconds at either two points faster or more
6:30-7:30 5, 6, 7 0 Active recovery for one minute
7:30-8:30 7.5, 8.5, 9.5 0 Take your speed up two and a half points
8:30-9:00 6.5, 7.5, 8.5
0 Take your speed down one point
9:00-9:30 8.5, 9.5, 10.5 0 Sprint for 30 seconds at either two points faster or more
9:30-10:30 5, 6, 7 0 Active recovery for one minute
10:30-11:30 8, 9, 10 0 Take your speed up three points
11:30-12:00 7, 8, 9 0 Take your speed down one point
12:00-12:30 9, 10, 11 0 Sprint for 30 seconds at either two points faster or more
12:30-13:30 5, 6, 7 0 Active recovery for one minute
13:30-14:00 6, 7, 8 0 Take your speed up one point
14:00-14:30 6.5, 7.5, 8.5 0 Take your speed up a half point
14:30-15:00 6.5, 7.5, 8.5 6 Maintain your speed and take the incline up to six percent
15:00-15:30 8.5, 9.5, 10.5 6 Sprint for 30 seconds at either two points faster or more
15:30-16:30 5, 6, 7 0 Active recovery for one minute
16:30-17:00 5.5, 6.5, 7.5 0 Take your speed up one half point
17:00-17:30 6, 7, 8 0 Take your speed up one half point
17:30-18:00 6.5, 7.5, 8.5 0 Take your speed up one half point
18:00-18:30 7, 8, 9 0 Take your speed up one half point
18:30-19:00 7, 8, 9 5 Maintain your speed and take the incline up to five percent
19:00-19:30 9, 10, 11 5 Sprint for 30 seconds at either two points faster or more
19:30-20:00 5, 6, 7 0 Recover

When starting the workout, feel free to adjust the base speed to your own level and work from there.

Why Does My Face Turn Red When I Exercise?
Exercise Is Therapy
What Is Good Running Form?
What to Eat Before a Run
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds