Skip Nav
Disney
This Is What It's Like to Run a Half Marathon — Through Disneyland
Beginner Fitness Tips
If You Want to Run Longer, This Is a Must
Bodyweight Exercises
The Best Cardio Exercises You Can Do in Your Living Room

Beginner Interval Treadmill Workout

New to Running? This Interval Workout Is For You

Intervals, intervals, intervals! You keep hearing about how good they are for decreasing belly fat, increasing speed, and breaking through workout plateaus. Yet, you've been happily traveling along at a consistent pace — or maybe just afraid to max out your intensity. If you're ready to tackle intervals but sprinting scares the sports bra off of you, here's an easy workout where pace varies only slightly and never goes faster than 6.5 mph. Feel free to adjust the speed to your needs and have fun!

Time Pace (mph) Calories
Burned*
RPE**
00:00-5:00 4.0 (15 min/mile) 20 1-3
05:00-6:00 5.0 (12 min/mile) 7 4-7
6:00-8:00 5.5 (11 min/mile) 16 8-10
8:00-9:00 5.0 7 4-7
9:00-11:00 6.0 (10 min/mile) 18 8-10
11:00-12:00 5.0 7 4-7
12:00-14:00 5.5 16 8-10
14:00-15:00 5.0 7 4-7
15:00-17:00 6.5 (9:14 min/mile) 19 8-10
17:00-18:00 5.0 7 4-7
18:00-20:00 5.5 16 8-10
20:00-21:00 5.0 7 4-7
21:00-23:00 6.0 18 8-10
23:00-24:00 5.0 7 4-7
24:00-26:00 5.5 10 8-10
26:00-31:00 4.0 20 4-7

Total calories burned: 202
*Calculations are based on a 130-pound woman.
**RPE = Rate of Perceived Exertion
For a printable version that you can take with you to the gym, click here.

Image Source: POPSUGAR Photography
Around The Web
Join The Conversation
emilybibb emilybibb 3 years

I can't wait to try this!

45-Minute Treadmill Interval Workout to Fight Belly Fat
20-Minute Treadmill Interval Workout
High-Intensity Running and Strength-Training Workout
Bodyweight Workout For Arms and Abs
Running and Dumbbell Workout
Weight Training For Women | Dumbbell Circuit Workout
Summer Workout Plan
Moscow Mule Products
Pickle-Ice Pickle Popsicles
Stretches to Do in Bed
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds