No time to think about a creative workout for yourself today? We did the thinking for you so you can get in a full body workout with these treadmill interval sets in just 30 minutes. This workout is heavy on the hills and tests your speed limits so you’ll finish feeling proud and surprised by how much you’ve accomplished in just a half hour.

P.S. For the last round (which you’ll see below), I increased my base pace and increased my speed intervals by an extra .1 every 60 seconds and after 5 rounds, I was absolutely spent!

Your next 30 minutes will look like this:

• Warm-up (5 minutes)
• Set 1 (5 min)
• Rest 60 seconds
• Set 2 (5 min)
• Rest 60 seconds
• Set 3 (5 min)
• Rest 60 seconds
• Set 4 = Repeat of Set 1 (5 min)
• Cool down (3 minutes)

Warm-Up:

5 minutes: Light jog, mixing in butt-kicker runs (kick your flexed feet towards your glutes as you jog) and high knees on the treadmill.

 

Treadmill Interval Set 1: Incline & speed shifts every 60 seconds

Set a base speed. This should feel like an effort but something you can maintain for at least 5 minutes. Raise the incline of the treadmill to 5 percent.

After each 60-second increment, you’ll increase your speed by .2 to .3 above your base speed (If your base speed is 7.0 your first speed shift will be to either 7.2 or 7.3) and decrease your incline by 1 percent. Repeat this increment change for 5 minutes. The last 60-second round should feel like a relatively fast sprint.

• 60 second jog at base speed, 5% incline
• Increase speed .2-.3 above base, decrease incline to 4%
• Increase speed .4-.5 above base, decrease incline to 3%
• Increase speed .6-.7 above base, decrease incline to 2%
• Increase speed .8-.9 above base, decrease incline to 1%

Rest 60 seconds, walking or lightly jogging at half of your base speed.

Treadmill Interval Set 2: 45-second jog, 15-second rest & incline increase

At your base speed, increase incline to 6 percent. After 45 seconds, hop your feet to the sides of the treadmill to rest for 15 seconds. Increase the incline by 1 percent while you rest for 15 seconds.

• 45 seconds at base speed, 6% incline
• Rest 15 seconds
• 45 seconds at base speed, 7 – 7.5% incline
• Rest 15 seconds
• 45 seconds at base speed, 8 – 9% incline
• Rest 15 seconds
• 45 seconds at base speed, 9 – 10.5% incline
• Rest 15 seconds
• 45 seconds at base speed, 10 – 12% incline
• Walk for 60 seconds

Treadmill Interval Set 3: 8-10% incline, Tabata sprints

Take your inclines to 8 – 10 percent. Run at your base speed (or anywhere up to 1.0 above your base speed) for 20 seconds and rest for 10 seconds, hopping to the side of the treadmill if you feel comfortable. Repeat that 7 more times.

• 20 seconds base speed (or anywhere up to 1.0 above base speed), 8-10% incline
• 10 seconds rest
• 20 seconds same speed, 8-10% incline
• 10 seconds rest
• 20 seconds same speed, 8-10% incline
• 10 seconds rest
• 20 seconds same speed, 8-10% incline
• 10 seconds rest
• 20 seconds same speed, 8-10% incline
• 10 seconds rest
• 20 seconds same speed, 8-10% incline
• 10 seconds rest
• 20 seconds same speed, 8-10% incline
• 10 seconds rest
• 20 seconds same speed, 8-10% incline

 

Treadmill Interval Set 4: Repeat Set 1 (Incline & speed shifts every 60 seconds)

Repeat the first set (also below):

• 60 second jog at base speed, 5% incline
• Increase speed .2-.3 above base, decrease incline to 4%
• Increase speed .4-.5 above base, decrease incline to 3%
• Increase speed .6-.7 above base, decrease incline to 2%
• Increase speed .8-.9 above base, decrease incline to 1%

3-minute cool down!

While you’re cooling down, reduce your speed to a walk or light jog and do a combo of side shuffles and walking as your heart rate starts to come down.

 

Want to pair this with another workout? We’ve got you covered. And every day in October we’re adding a new 30-minute workout to this list.

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)