Skip Nav
Healthy Recipes
Healthy and Homemade 60-Calorie Peppermint Patties
Healthy Recipes
Bake a Batch of Flour-Free Pumpkin Chocolate Chip Cookies
Women's Health
Bookmark This Page For When You Forget to Take Your Birth Control

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
Running HIIT Workout
Tips For Running Outside
How Do I Get Better at Working Out?
1-Minute Bathroom Workout
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds