30 minute Treadmill [Strength ] Interval routine

Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around.

The key is intervals. With intervals, instead of doing a steady pace, this routine mixes up your speed and add floor exercises into your routine. You can incinerate fat and tone muscle at the same time with this treadmill interval strength workout in under 30 minutes:

Minutes Incline % Speed Activity

0 to 3 1 3.5 to 4.5 Brisk walk

3 to 5 1 4.5 to 5.5 Easy jog

5 to 8 1 5.5 to 7.5 Running at natural speed

8 to 10 3 5.5 to 7.5 Runningat natural speed

10 to 12 - - 3 sets of 30 second planks with10 second rest intervals

12 to 14 7 to 10 3.5 to 4.5 Brisk walk

14 to 15 3 4 5 to 5.5 Easy jog

15 t0 17 - - Get off and do 20 push ups

17 to 18 1.5 3.5 to 4.5 Brisk walk

18 to 19 1.5 6.5 to 8.5 Sprint

19 to 20 1.5 3.5 to 4.5 Brisk walk

20 to 21 - - Hop off treadmill to do squat jumps (25 seconds),
then burpees (25 seconds). Return to treadmill.

21 to 22 5 3.5 to 4.5 Brisk walk

22 to 23 - - Hop off treadmill (to side or back, wherever there is

enough room) and do a squat-and-row move: Wrap

a resistance band around one arm of treadmill and

hold ends of band in each hand; squat as you drive

elbows behind you so that you feel tension in band.

Repeat for 1 minute, then return to treadmill.

23 to 24 5 3.5 to 5.5 Brisk walk/easy jog

24 to 25 - - Hop off tread mill and do 15 side lunges on each

side and then return to treadmill

25 to 27 1 3.0 to 3.5 Easy walk and cool down.