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Quick Treadmill Workout

Burn Major Calories With a 12-Minute Treadmill Sprint Workout

Many of us love having the option to get in a quick, powerful, explosive workout — without wasting time. If you don't have the luxury of an extra hour for your daily routine, try this 12-minute HIIT workout on the treadmill — with intense sprint intervals and some incline work, you'll get your whole body burning, fast. You're in, you're out, and you're stronger for it.

Erica Stenz, Barry's Bootcamp trainer in San Francisco, created this lightning-fast sprint session with active recoveries just for you. Choose your start speed based on your current pace and fitness level, and play with the sprints accordingly, taking them up a little bit faster (0.5 mph) at different points of this challenging workout (and ending in one explosive, fastest-ever sprint for 30 seconds). Let's do this!

Time Speed Incline Notes
0:00-1:00 5, 6, 7 6.0 Start at a comfortable pace
1:00-1:30 7.5, 8.5, 9.5 6.0 First sprint at 2.5 mph faster
1:30-2:30 5, 6, 7 6.0 Recover
2:30-3:00 8, 9, 10 6.0 Take your sprint up 0.5 mph
3:00-4:00 5, 6, 7 4.0 Recover; remove 2 points from the incline
4:00-4:30 8, 9, 10 4.0 Sprint
4:30-5:30 5, 6, 7 4.0 Recover
5:30-6:00 8.5, 9.5, 10.5 4.0 Take your sprint up 0.5 mph
6:00-7:00 5, 6, 7 2.0 Recover; remove 2 points from the incline
7:00-7:30 8.5, 9.5, 10.5 2.0 Sprint
7:30-8:30 5, 6, 7
2.0 Recover
8:30-9:00 9, 10, 11 2.0 Take your sprint up 0.5 mph
9:00-10:00 5, 6, 7 0.0 Recover; remove 2 points from the incline
10:00-10:30 9, 10, 11 0.0 Sprint
10:30-11:30 5, 6, 7 0.0 Recover
11:30-12:00 9.5, 10.5, 11.5 0.0 Take your sprint up 0.5 mph
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