Workout Wednesday: The FAVORITE Treadmill Interval Workout


Happy Wednesday. I hope the week is going well so far!

Things are running smoothly over here – can’t complain! This week I’m busy working and preparing for Dan’s unit holiday party. Since he’s the commander, I guess that makes me the first lady, so this gal is in charge of making sure everything is in order for our holiday party on Sunday. Between the catered meal, presents for the kiddos, and cookie decorating it should be a good time! I hope it goes off without a hitch.

Yesterday, I wrote about how to keep a running routine through winter and focused on staying out there in cold weather. While I like winter running and am all about “toughing it out” in winter (well, it is a way of life in Vermont, after all), I also am a huge fan of the treadmill in winter. Plus, let’s be real, sometimes winter weather and conditions are just too harsh and you’ve got to take it inside.

Enter: My favorite treadmill interval workout. I LOVE this workout. I’ve had family and friends try it too, and they rave about it and have made it part of their regular fitness programs. The workout is simple to follow, highly effective, and flies by because you’re constantly changing it up.

I did this workout consistently last spring and I felt huge changes in my energy levels, PR’d my 5k time, and lost 5 lbs. I mean, what more can you ask for from a cardio workout?

Even if you aren’t a runner, there is still a huge benefit to this treadmill interval workout – You can modify it to speeds that suit your fitness level or even just do walking intervals to start.

**Begin by warming up with a walk for 3 minutes, and repeat the series as many times as you’d like. For the 20 sec rest, put your feet on the sides of the treadmill and put the speed down to your jogging pace. When I first started doing this workout years ago, I could only muster 3 sets. You can either shoot for a time goal (let’s say 20 minutes) or a set goal (for example, 4 times through).**

Hop on the treadmill and give it a try!

Interval training builds speed, strength and endurance, as well as burns more calories than most steady state endurance exercises. This article about interval training goes into how it works and the benefits in more detail. If you’re looking to see and feel noticeable results in your body or your performance, then a workout like this is just the thing!

Keep in mind, interval workouts are very intense, so shouldn’t be done every day – your body needs time to recover! But, doing this workout 2-3 times a week can really take your fitness routine to the next level. My current workout routine has be doing it 2 times a week to start and I can’t wait to get back to it – I love it (and the results it has brought me) that much!


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    • Susie
    • April 7, 2020

    I definitely need to get back to interval training. Right now I am just way to comfy with status quo runs! Thanks for the motivation!

    • Annmarie
    • April 7, 2020

    I have been spending lots of time with my treadmill lately since I live in the snowy tundra of Central NY and the roads aren’t very running friendly in the winter. I am definitely pinning this interval run and trying it out the next time I hop on the ‘mill!

    • Jill
    • April 7, 2020

    I rarely do speed work/intervals with my runs which is a huge problem Bc although I build endurance I’m not getting faster! Yesterday I actually made up a little interval on the tready. I jogged at a slower pace for 3 mins then ran fast for 2 mins and repeated that cycle for 20 mins. I like that your workout has a 20 sec sprint in there so I’ll give it a try!

    • Carly
    • April 8, 2020

    This sounds awesome!! I want to try it – but maybe after I finish growing this human… 😉

    • Markita
    • April 10, 2020

    Noted! I’m trying this one the next time I’m at the gym…maybe I’ll mix in a few rounds of jogging between sets.

    • karen
    • April 10, 2020

    Oohh the treadmill and I don’t get along…at all. I have to admit, I do use it for sprints, but not often. I once was a runner, who became injured due to running, so I moved into weight training….and never looked back. 🙂 When I do sprint, it’s usually in HIIT

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