Running is the most convenient sport of all time. No doubts. Nevertheless, safety and outside weather conditions can sometimes make running outdoor difficult or impossible. The treadmill is the next best thing. In fact, running on the treadmill is the surest way to keep your training program regular regardless of outside conditions.
Not only that, an interval workout on the treadmill burns off lots of calories, boosts your fitness and metabolism levels through the roof, and thus you'll be burning calories at a higher rate even when being sedentary.
Therefore, if you want to make the most out of your treadmill workout, below is a 30-minute interval workout that can help.
Why The Interval Treadmill Workout
Opting for an interval workout on the treadmill is the ideal running training strategy for weight loss and enhancing performance. Interval workouts are great at burning fat and boosting endurance. This type of training is ideal for working out harder without running the risk of injury and burnout.
The reason is that you alternate between high-intensity running intervals (for blasting more calories), interspersed with low-intensity boots for recovery and rejuvenation. You get to stay with your fitness zone, while gradually stretching out your comfort zone and endurance level.
A 30-Minute Treadmill Workout
The length and intensity of each interval depend on your fitness level and goals. No suit fits all. You need to find out what works best for you and stick with it. However, here is a 30-minute interval workout program on the treadmill. Try it for yourself and change it accordingly.
- First 5 minutes: Always start your interval workout with a proper warm-up. Opt for a low running pace, breathe deeply and get your body and mind ready for the intense work ahead.
- Minutes 5-15: Gradually increase your running pace and intensity. Begin with a moderate speed of 7or 8Mph with a 1% incline (depending on your fitness level). On the high-intensity interval, your heart rate should be at around 80-85% of its maximum. Do three 40-50 seconds sets of high-intensity intervals. Allow for at least one full minute of recovery between each interval.
- Minutes 15-17: This is the first recovery period of the training. Decrease your pace and intensity to a comfortable run. Get your breathing and heart rate under control. Breathe deeply and hydrate. Otherwise, you may not be able to keep up the intense training for long.
- Minutes 17-27: The second round of high intensity starts now. During the upcoming 10 minutes you'll be pushing yourself to the limit. Increase your running speed to 10 Mph or higher and raise the incline up to2%. Repeat the cycle three or four times and take less recovery between each interval. Make sure that you're running at your maximum, but beware not to do too much.
- Minutes 27-31: The workout is over but not yet. You should always finish your workout with a decent cooldown. Never stop on the spot. Reduce the incline and your running pace into an effortless jog. Breathe deeply and get your heart rate down to its normal level. Stretch afterward.
This program is just to give you an idea of how to proceed on a treadmill. Don't feel the need to follow it verbatim. Use some common sense and adjust it according to your own needs and fitness level.