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Treadmill Workout: One-Minute Intervals

"You Can Do Anything For a Minute" Treadmill Workout

You can do anything for a minute! Equinox trainer Lauren Fairbanks shared this nugget of inspiration with me during a recent treadmill workout, which features 60-second bursts of speed. During the run, the pace for intervals keeps increasing until you get close to hitting a seven-minute mile — but only for a minute. With this quick-paced workout, you will likely not feel fully recovered before you start your next interval, but this will only make you a stronger runner. Lauren says, "You should feel pretty tired, or better yet, have a runner's high, after finishing."

Time flies when you're running fast; there's not a chance you'll get bored with this workout. Ready to put Lauren's one-minute mantra to the test? Check out the workout when you read more.

Time Speed
(mph)
Incline RPE*
0:00-5:00 6.0 1.0 4-6
5:00-6:00 8.0 1.0 8-9
6:00-7:00 4.0 1.0 3-4
7:00-8:00 8.0 1.0 8-9
8:00-9:00 4.0 1.0 3-4
9:00-10:00 8.1 1.0 8-9
10:00-11:00 4.0 1.0 3-4
11:00-12:00 8.1 1.0 8-9
12:00-13:00 4.0 1.0 3-4
13:00-14:00 8.2 1.0 8-9
14:00-15:00 4.0 1.0 3-4
15:00-16:00 8.2 1.0 8-9
16:00-17:00 3.8 1.0 3-4
17:00-18:00 8.3 1.0 8-9
18:00-19:00 3.8 1.0 3-4
19:00-20:00 8.3 1.0 8-10
20:00-21:00 3.6 1.0 3-4
21:00-22:00 8.4 1.0 9-10
22:00-23:00 3.6 1.0 3-4
23:00-24:00 8.4 1.0 9-10
24:00-26:00 3.6 3.0 4-5
26:00-30:00 6.0 1.0 5-6

*RPE = Rate of Perceived Exertion

As always, feel free to adjust the speed up or down as necessary — just make sure you're challenging yourself. If this workout doesn't float your boat, check out our other cardio plans.

Don't forget to print an image-free version of this workout to take to the gym.

Image Source: Shutterstock
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