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Treadmill Interval Workout

Get Fast and Burn Belly Fat With This Treadmill Run

Intervals help fight belly fat and increase your running endurance — both noble goals in our Better-Body Challenge. In this ladder run, the speed intervals increase in duration as the workout progresses to push your endurance, raise your heart rate, and rev your metabolism. As always, do adjust the speed as needed, but stay true to pushing the pace for yourself. Here's a 30-minute elliptical workout with intervals if running is not an option for you.

Time Speed
(MPH)
Incline Notes
0:00-5:00 4.0 3.0 Warmup
5:00-6:00 6.5 1.0
6:00-7:00 4.0 1.0 Recover
7:00-9:00 6.5 1.0
9:00-10:00 4.0 1.0 Recover
10:00-13:00 6.5 1.0
13:00-14:00 4.0 1.0 Recover
14:00-16:00 6.5 1.0
16:00-17:00 4.0 1.0 Recover
17:00-18:00 6.5 1.0
18:00-19:00 4.0 1.0 Recover
19:00-20:00 6.0 3.0
20:00-21:00 4.0 1.0 Recover
21:00-23:00 6.0 3.0
23:00-24:00 4.0 1.0 Recover
24:00-27:00 6.0 3.0
27:00-30:00 4.0 1.0 Cooldown

Click here for an image-free, printable version of the workout.

Image Source: Getty
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