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Treadmill Sprint Cardio Workout

Get It Up, Your Heart Rate That Is: Running With Sprints

Are you guilty of putting on cruise control while running on the treadmill 30 minutes without ever touching the resistance, incline or speed? I'll admit it — from time to time, I do this but in the end I always find it extremely boring. Instead of sticking to just one speed, try including a few quick high-speed intervals to your workout that are a sure way to really get your heart pumping.

Time Speed (mpr) Incline (%) Rate of Perceived Exertion (RPE)
00:00-05:00 3.0 1 1-3
05:00-09:00 5.0 1 4-7
09:00-10:00 6.0 1 8-10
10:00-14:00 5.0 1 4-7
14:00-15:00 6.5 1 8-10
15:00-19:00 5.0 1 4-7
19:00-21:00 7.0 1 8-10
21:00-25:00 5.0 1 4-7
25:00-30:00 3.0 1 1-3

Fit's Tip: 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.


Join The Conversation
Herc Herc 5 years
This is a rather mild routine, but better than doing nothing. Im actually feeling a little proud of myself after reading what normal people do on the treadmill, lol. I do 4 intervals of 75 seconds @ 9mph and 4 more @ 10mph. I start at 6.5 mph for 5 minutes to get warmed up. In between intervals i "power walk" @ 4.5 mph (im 6'5", lol). Usually takes a half hour or so. And heres the kicker... i smoke a pack a day, lol. Full flavor menthol, the 100s even. I know, im bad, lol. But i do offer some evidence that cigarettes arent as bad as ppl make em out to be. Inactivity, stress, and laziness are the real killers (imo) :)
nikkipez nikkipez 9 years
skinnymarie..did you not read where it says adjust it to your level? I think 7.0 is good enough for most people lol
maya622 maya622 9 years
This is exactly what I need. I'm a group ex junkie and if I can't make a class, I just skip the gym! It's bad, I know, but this will definitely help me next time I'm late to kickboxing. Thanks!
SkinnyMarie SkinnyMarie 9 years
Leilanic, im 5'8 with a short torso, so I concentrate on having a long stride. Plus I play soccer a lot with boys who can run faster. I strive to keep up with them.
ER1008 ER1008 9 years
I do sprints like these on the treadmill and it really does make it less monotonous while burning extra calories.
aimeeb aimeeb 9 years
Great idea...
hottpink hottpink 9 years
I usually bump mine up to 7.5 towards the end but I look really silly beucae my legs are so short (I'm only 5"2') so when I get going that fast my little legs have to keep up!
Leilanic1 Leilanic1 9 years
skinnymarie you are a superstar! my legs would fall off if i tried to go at 8.5! 7 is as fast as I can go without my lungs catching on fire.
Lovely_1 Lovely_1 9 years
Looks kind of like mine!
SkinnyMarie SkinnyMarie 9 years
7 mph is the fastest this chart goes? Seriously? That isn't going to get my heart going. Towards the end of my runs I usually pump it up to 8.5 and go as long as I can without my legs burning off.
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