Treadmill Workout

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Try this change of pace treadmill workout:

• Set speed on treadmill at 5.0 mph and jog for 30 seconds
• Dismount treadmill and rest on the side decks for 30 seconds while increasing the speed to 5.5 mph
• Get back on treadmill and jog @ 5.5 mph for 30 seconds
• Dismount treadmill and rest on the side decks for 30 seconds while also increasing the speed to 6.0 mph
• Continue in this format-jog/run for 30 seconds and recover for 30 seconds-adjusting the speed upwards by 1/2 a mile per hour until you run your last 30 second interval at 12.0 mph...the whole cycle will take 15 minutes to complete
• Rest for 2-3 minutes and repeat the cycle going back down in the same format from 12 mph to 5 mph

I can assure you this workout will challenge even the fittest people out there. If your fitness level isn't currently high enough to handle what is described above, the workout can be easily modified: just start cycle at a lower speed and only work up to 8 or 9 mph.

The nice thing about this workout is that there is a gradual built in warm-up which you'll definitely need, because the last 2-3 minutes you are sprinting and your muscles and connective tissue will need to be prepared for this. I also like the "stop and start" nature of the workout, as steady state cardio can be very boring. Adjusting the intensity between intervals also makes the time go by faster and serves as a nice distraction. Give this one a shot if you are in a rut with the "same ol' same ol'".