Ready to get your HIIT on with a treadmill workout? Barry's Bootcamp [1] 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.