Skip Nav
Beginner Fitness Tips
The Top 5 Myths About Weightlifting That Need to Be Busted
Sleep
The All-Day Energy Tips That Will Change Your Life
Vegan
Low-Calorie, No-Bake Brownies — They're Vegan, Too!

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
Join The Conversation
emilybibb emilybibb 3 years

I can't wait to try this!

Treadmill Workout: 30-Minute Pyramid Intervals
Bodyweight HIIT Workout
Honey Maid S'mores Cereal Review
Treadmill Workouts For the Beginner to Advanced
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds