Try this simple but challenging 30-Minute treadmill workout:
- Start at an Incline of 1 at a spead ranging from 3.0 to 3.8 (a fast walk that you can maintain for 30 minutes)
- Every 30 seconds increase your incline by one maintaining the same speed. (1-2-3-4…)
- After the first 4 minutes you should be at an incline of 8.
- When you reach 8 hold this incline for one full minute.
- Continue to increase your incline at 1-minute intervals until you reach an incline of 15 (15 is the max incline on the treadmills I use)
- At this point your hamstrings and/or calves should be on fire. Hold it at Incline 15 for one full minute at the same fast “power-walking” speed that you started at. NEVER decrease the speed!
- After one-minute start to decrease your incline by 0.5 intervals every 30 seconds. (15 – 14.5 – 14 – 13.5 – 13…….)
- By the time you reach an incline of 3, walk here for one-minute at the same speed you have maintained the entire time. After one-minute at incline 3, increase your speed to a fast run. At this point your legs have had a little bit of time to recover in the lower inclines, but your heart rate should still be very high. Start your run at a 5.5 and end around a 6.5 or 7. You will be running until the timer gets to 30 minutes.
- At the end of 30 minutes slowly bring down your speed to a fast walking pace for your cool down. Cool down for at least 2-3 minutes to get your heart rate back to normal. At the end of your workout, note the time and the distance. In 30 minutes you should have been able to travel around 2 miles or so. Push yourself next time by amping up the speed so you can travel farther in your next attempt.
