Skip Nav
Intermediate Workouts
Incinerate Fat and Build Muscle With This Kickass Printable Workout
Healthy Recipes
18 Healthy Dinners That Are 5 Ingredients or Fewer
FitFinder | Workout Generator
We've Found Your Next Workout

Interval Workout For Treadmill With Walking and Running

The Best Belly-Fat-Fighting Interval Workout For Beginners

There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it's difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking, so if you're new to intervals, then you should definitely give it a try.

Time Speed (MPH) Incline
0:00-5:00 3.5 1.0
5:00-10:00 4.0 2.0
10:00-12:00 6.5 1.0
12:00-13:00 3.5 1.0
13:00-15:00 6.6 1.0
15:00-16:00 3.5 1.0
16:00-18:00 6.7 1.0
18:00-19:00 3.5 1.0
19:00-21:00 6.6 1.0
21:00-22:00 3.5 1.0
22:00-24:00 6.7 1.0
24:00-25:00 3.5 1.0
25:00-27:00 6.7 1.0
27:00-28:00 3.5 1.0
28:00-30:00 6.8 1.0
30:00-31:00 3.5 1.0
31:00-33:00 6.9 1.0
33:00-34:00 3.5 1.0
34:00-36:00 7.0 1.0
36:00-42:00 3.5 2.0

As always, feel free to adjust the speed up or down as you feel necessary; just make sure you're challenging yourself. If this workout doesn't float your boat, then check out our other treadmill workouts.

Click for an image-free printable version of this workout.

From Our Partners
Running on Sand Can Ease Pain, but It Can Also Cause It If You're Not Careful
How to Like Running on the Treadmill
Spotify Customizes Playlists For Runners
runDisney Princess Half Marathon Review
Treadmill and Strength Training Combo Workout
Ready to Run? 12 Tips Newbie Runners Need to Hit the Road
What Is Good Running Form?
Treadmill Speed Workout
Marathon Tattoos
Best Glute Exercises For Women
Is Running Bad For You?
How Can I Lose Weight?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds