01.14.1530-Minute Treadmill Interval Workout


I’ve been reading lots of articles lately about how short bursts of intense activity are a very good way to improve health and fitness. See this article from the New York Times, for example. Furthermore, I (along with the rest of the exercising world, I’m sure) tend to get quite bored when I’m running on the treadmill. Lately I’ve been mixing things up a bit by doing treadmill intervals, which is alternating my speed throughout my run to incorporate some serious sprints, as well as some fast-paced walking. I tried various workouts, but decided to make up my own that I find really easy to remember – so I don’t always have to bring a post-it note to my treadmill with my workout written down.

The following workout follows a simple 1-minute, 2-minute, 30 seconds pattern and just repeats itself for 30 minutes. Start with 1-minute at a brisk walk (4 mph), move up to a comfortable jog for 2 minutes at 6 mph, then sprint for 30 seconds at 8 or 9 mph before starting the pattern over again. I like how easy it is to remember when I’m working out and how I can adjust the length of the workout if needed. Also – major plus – the time flies by and before you know it, the workout is complete! If you follow this workout for 30 minutes, you’ll log just under 3 miles.

Treadmill interval workout 2

2 thoughts on “30-Minute Treadmill Interval Workout

  1. Cindy

    Love this work out!! I work full-time and have 2 kiddos, with limited time I feel this workout gives me great cardio.

    1. Bridgette Post author

      So glad to hear that! I love that it’s a short time commitment but very effective.


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