The treadmill is my go-to for cardio at the gym, but it
tends to get a little boring. This is
where interval training comes in! With interval training, the speed and
intensity varies throughout the workout. This not only occupies your mind, but
challenges your body. Alternating high intensity with low intensity allows the
body to continue burning energy long after a workout.
On the days I just don't feel like running, this is my usual interval routine:
| Time (Min) | Speed (MPH) | Incline (%) |
| 0 - 1 | 3.0 | 0 |
| 1 - 2 | 3.5 | 2 |
| 2 - 3 | 3.5 | 5 |
| 3:30 - 4 | 3.5 | 7 |
| 4 - 5 | 4.0 | 7 |
| 5 - 6 | 4.0 | 10 |
| 6 - 7 | 4.2 | 12 |
| 7 - 8 | 4.5 | 7 |
| 8:30 - 9 | 4.0 | 5 |
| 9 - 10 | 3.5 | 2 |
| 10 - 12 | 6.0 | 1 |
| 12 - 14 | 6.2 | 1 |
| 14 - 15 | 6.5 | 0 |
| 15 -15:30 | 7.0 | 0 |
| 15:30 - 16 | 6.5 | 1 |
| 16 - 18 | 6.2 | 1 |
| 18 - 20 | 6.0 | 1 |
| 20 - 21 | 3.0 | 2 |
| 21 - 23 | 3.5 | 5 |
| 23 - 24 | 3.5 | 7 |
| 24 - 25 | 3.5 | 7 |
| 25 - 26 | 4.0 | 10 |
| 26 - 27 | 4.0 | 5 |
| 27 - 28 | 3.5 | 2 |
| 28 - 30 | 3.0 | 0 |
Depending on your weight, this workout burns 300-350 calories in the 30 minutes.
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