Skip Nav
Weight Loss
Yes, You Can Lose Up to 15 Pounds in 2 Months (and Keep It Off) — Here's How
Healthy Living
The Holidays Aren't Always Happy — How to Handle Depression This Time of Year
Healthy Living
A Guide to Every Doctor's Appointment You Should Make in 2019
Does Counting Calories Help You With Weight Loss?
Weight Loss
An Expert Explains Why a Calorie Deficit Isn't Helping You Lose Weight — Here's How to Fix It
Gifts For Women
7 Activewear Gifts For Women Who Love to F*cking Curse (and Squat)

Walk/Run 45-Minute Treadmill Workout

Mix Walking With Jogging in This Calorie-Burning Treadmill Workout

Kicking your cardio up a notch and adding different types of intervals to your run, like in this treadmill workout, will battle belly fat and increase your postexercise calorie burn. We've also added some hill work to increase your calorie burn while toning your gams. Once the incline hits six percent, shorten your stride and pump your arms to help you maintain your speed. Short on time? Try our 20-minute walk/run treadmill workout.

Intervals and Hills

Time Speed (MPH) Incline Notes
0:00-5:00 2.5 1.0 Warmup
5:00-6:00 3.0 1.0 Interval One
6:00-7:00 4.0 1.0 Interval One
7:00-8:00 5.0 1.0 Interval One
8:00-9:00 3.0 1.0 Interval Two
9:00-10:00 4.0 1.0 Interval Two
10:00-11:00 5.0 1.0 Interval Two
11:00-12:00 3.0 1.0 Interval Three
12:00-13:00 4.0 1.0 Interval Three
13:00-14:00 5.0 1.0 Interval Three
14:00-15:00 2.5 1.0 Recover
15:00-16:00 4.5 1.0 Fast
16:00-17:00 3.5 1.0 Easy
17:00-18:00 4.5 1.0 Fast
18:00-19:00 3.5 1.0 Easy
19:00-20:00 4.5 1.0 Fast
20:00-21:00 3.5 1.0 Easy
21:00-22:00 4.5 1.0 Fast
22:00-23:00 3.5 1.0 Easy
23:00-24:00 4.5 1.0 Fast
24:00-25:00 3.5 1.0 Easy
25:00-26:00 4.5 1.0 Fast
26:00-27:00 2.5 1.0 Recover
27:00-27:30 4.0 6.0 Hill Run One
27:30-28:30 2.5 1.0 Easy
28:30-29:00 4:0 6.0 Hill Run Two
29:00-30:00 2.5 1.0 Easy
30:00-30:30 4:0 6.0 Hill Run Three
30:30-31:30 2.5 1.0 Easy
31:30-32:00 4:0 6.0 Hill Run Four
32:00-33:00 2.5 1.0 Easy
33:00-33:30 4:0 6.0 Hill Run Five
33:30-34:30 2.5 1.0 Easy
34:30-35:00 4:0 6.0 Hill Run Six
35:00-36:00 2.5 0.0 Easy
36:00-36:30 4:0 6.0 Hill Run Seven
36:30-37:30 2.5 1.0 Easy
37:30-38:00 4.0 6.0 Hill Run Eight
38:00-39:00 2.5 1.0 Easy
39:00-39:30 4.0 6.0 Hill Run Nine
39:30-40:30 2.5 1.0 Easy
40:30-41:00 4.0 6.0 Hill Run 10
41:00-46:00 2.5 1.0 Cooldown

Click here for a printable version of this workout without images.

Image Source: Franz Steiner
From Our Partners
30-Minute At-Home Cardio-Boxing Workout
How Much to Walk For Weight Loss
Best Running Shoes For Women 2019
How to Do a TRX Pistol Squat
Brooks Ugly Sweater Sneakers
Best Gyms For Boxing
Orangetheory Treadmill Workout
How Often to Walk For Weight Loss
How to Start Working Out at Home
Win $1,000 In Fitness Prizes From Brooks and POPSUGAR!
7-Day Walking Workout Plan
Best Fall Running Clothes
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds