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Get It Up, Your Heart Rate That Is: Treadmill 2-3 Min Intervals

You know by now that I am a big fan of interval training when I am doing my cardio, but especially when I'm on the treadmill. Not only is it a great way to burn a ton of calories, but it's also a great way to manage boredom. This treadmill interval routine is made up by alternating three minutes of walking and jogging at moderate resistance (an incline of 3-5) with two minutes of walking at low resistance (an incline of 2).

00:00-05:00 Level 2.5, warm-up (no incline)
05:00-08:00 Level 4.0, incline 5
08:00-10:00 Level 3.5, incline 2
10:00-13:00 Level 4.0, incline 5
13:00-15:00 Level 3.5, incline 2
15:00-18:00 Level 5.0, incline 4
18:00-20:00 Level 3.5, incline 2
20:00-23:00 Level 5.0, incline 4
23:00-25:00 Level 3.5, incline 2
25:00-28:00 Level 6.0, incline 3
28:00-30:00 Level 3.5, incline 2
30:00-33:00 Level 6.0, incline 3
33:00-35:00 Level 3.5, incline 2
35:00-40:00 Level 2.5, cool-down (no incline)

If this is too difficult, slow down the pace a few notches and/or drop the incline a percentage or two. If it's too easy, speed up the pace a few notches and/or increase the incline a percentage or two.


Fit's Tip: I always keep the incline on at least one percent to give a tad bit of resistance no matter what I am doing.


Join The Conversation
juju4 juju4 9 years
Thanks Syako! I really hope to continue. It reminded me of being a kid and just running...and how good that felt. I can't wait to try it again. :-)
syako syako 9 years
Congrats Juju. That is awesome to hear. I bet if you keep adding a little running each time, before you know it you'll be logging miles! Woo!
bgirl bgirl 9 years
i love love LOVE interval training like this. it absolutely kicks my butt, it's much harder to me than running straight because my body gets used to kicking it in high gear, then slowing down, rinse and repeat...and it's a good goal for me to try to make it all the way through the training. also, i tend to get very bored when running on a treadmill at the same speed for longer than 15-20 minutes, so this sparks things up a bit for me, and keeps me interested. it's also fun if you listen to music when you run, you can put on different songs for the different intervals...faster/slower songs for motivation!
juju4 juju4 9 years
Funny little tidbit....I just did this today, and it happened to be the first time I have ever RUN on a treadmill. Usually I walk at 4 mph on a high incline, but I've been to scared to run. Anyway, I did it today, and it felt GREAT!!! :-)
EllaBella EllaBella 9 years
Thanks! :)
Fitness Fitness 9 years
To clarify. Level indicates speed (or MPH) and the incline indicates the percentage you should be at. So level 6.0, incline 3 means 6 mph and a 3% grade in the incline. Next time I will be sure to make this a little clearer in the post— but thank you all for pointing out that it can be a bit confusing. -Fit
ElectroPopTart ElectroPopTart 9 years
I can't keep track of the time and incline and speed on the treadmill, it's confusing! lol. I usually like to get into a zone when I run, and I can't get in the zone with interval, but I need to do it. I just have weird feet/shoe issues with running.
aimeeb aimeeb 9 years
I wish I had a treadmill :(
Lovely_1 Lovely_1 9 years
I pretty much already do that... Usually I warm-up for five minutes, run for a minute and a half, power walk for two, run for a minute and a half...etc...all the time I push the incline to see how much a can take :) Today my legs are sooooo sore... :)
syako syako 9 years
I believe levels is speed. (3.5 mph) Incline 5 means you set the incline at 5% not .5%
EllaBella EllaBella 9 years
I also am not sure if incline 5 is a level of incline on a kind of intensity scale or if it means 5%... Same thing about the levels....
7kimba7 7kimba7 9 years
I like the treadmill posts, and forgive me if I'm dumb, what I don't know what "incline 5" refers to. 5% incline? Last time I did one of these I just randomly picked an incline :) someone help.
superfoxml superfoxml 9 years
I adore your "Get it up, Your Heart Rate That Is" posts!! Thanks and I'll try this asap!
EllaBella EllaBella 9 years
Sorry the : T R E A D : was supposed to be a treadmill smiley... :TREAD:
EllaBella EllaBella 9 years
Are the levels indicated RPEs? On the treadmill I use you can only regulate speed and incline there is no such thing as levels : T R E A D : It would be nice if you could indicate which speeds those levels are.... Even nicer if you also find out the speeds in km/h :)
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