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Printable: A Hilly Run to Tone Your Backside: 45-Minute Treadmill Workout

Time Speed Incline
0:00-5:00 5.5 1.0
5:00-8:00 5.5 6.0
8:00-9:30 4.5 2.0
9:30-11:30 6.0 6.0
11:30-13:00 4.5 2.0
13:00-14:00 6.5 6.0
14:00-15:30 4.5 2.0
15:30-18:30 5.5 6.0
18:30-20:00 4.5 2.0
20:00-22:00 6.0 6.0
22:00-23:30 4.5 2.0
23:30-24:30 6.5 6.0
24:30-26:00 4.5 2.0
26:00-29:00 5.5 6.0
29:00-30:30 4.5 2.0
30:30-32:30 6.0 6.0
32:30-34:00 4.5 2.0
34:00-35:00 6.5 6.0
35:00-37:00 4.5 2.0
37:00-42:00 4.5 1.0
42:00-45:00 3.0 1.0
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