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Time-Saving 30-Minute Treadmill Interval Workout

A short workout is better than nothing at all and squeezing in any kind of fitness is one way to prevent Summer weight gain. To make the most out of your time, include intervals to burn more calories as well as rev up your metabolism. The next time you hop on the treadmill, give this 30-minute workout a try.

Be sure to include both a five-minute warmup and five-minute cooldown.

Time
Speed
(mph)


Incline

RPE*
00:00-05:00
5.5
1
1-3
05:00-10:00
6.0
1
4-7
10:00-11:00
6.5
1
8-10
11:00-14:00
6.0
2
4-7
14:00-15:00
6.7
1
8-10
15:00-18:00
6.0
2
4-7
18:00-20:00
6.9
1
8-10
20:00-23:00
6.0
2
4-7
23:00-24:00
7.1
1
8-10
24:00-27:00
6.0
1
4-7
27:00-30:00
5.5
1
1-3

*RPE = Rate of Perceived Exertion

If you have more than 30 minutes, add a couple more two-minute intervals in the faster speeds. Pushing yourself harder for longer pays off in terms of burning more calories as well as increasing your speed when running a consistent speed. As always, if this is too easy or too hard, just adjust the speed to fit your level. If you want to do this workout while running outside, then use the RPE column to determine how fast you should be going.

Here's a link to the printable version of this workout. If the treadmill isn't your thing, try this 35-minute elliptical workout.

Image Source: Thinkstock
Lindsay-Miller Lindsay-Miller 3 years
Jenny, do you happen to know a ballpark range of calories this workout would burn for the average woman?
Sherrilee Sherrilee 4 years
I'm currently doing 30 minutes to 45 minutes a day on the bicycle exerciser but at 15 minutes intervals.
Hollywoodjess Hollywoodjess 7 years
this is true....intervals really work much better. I just need to stick to doing them....I put them in my workouts a while back and I really liked how well they shed weight.
tylergrl33 tylergrl33 7 years
This is a hard run but it's a real workout! I'm going to try this. I would like to be able to get used to doing this every night..
Fitness Fitness 7 years
elsm — Congrats on the treadmill purchase!
elsm elsm 7 years
How sweet, I just got the treadmill delivered this morning from lifespanfitness.com.au, and now I just got this fabulous treadmill workout from you website. Today is my lucky day. I think I should buy a lottery.
Fitness Fitness 7 years
doogirl, definitely play with the speeds to find what is right for you and work with the rate of perceived exertion. FYI: The 5.5 mph is about an 11 minute mile if that helps you gauge what you need.
doogirl doogirl 7 years
5.5 miles an hour is considered the warm-up? I like intervals on the treadmill, they keep it from being boring, but I think this interval is for runners or people really in shape, the rest of us can change it to what works for us.
mamasitamalita mamasitamalita 7 years
I've posted about intervals before.... TRY IT. I started regularly working out around Labor Day and my body definitely changed (toned up, etc) but my scale did not budge a POUND. I added intervals (literally printed from FitSugar) at beginning/mid-November and I'm down 5 pounds and see even more marked toning. I feel fantastic after doing it and it really keeps boredom at bay
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