5 Of My Favorite Treadmill Workouts to Heat It UP This December

1. 25 Min – Advanced: Progression Intervals 


Warmup 2 minutes at 5.0 / Walk 1 minute

2 minutes at 7.5, 1 min at 8.5, 1 min at 9.0 (REPEAT X4)

THEN Walk 1 minute

1 minute at 9.5-10.0, Walk 1 minute, 1 minute at 9.5, Walk 1 minute

2. 45 Min – Advanced: TEMPO Intervals


5 minute warm-up at 5.5  / 1 min walk at 3.0

10 minutes at 7.5, Walk 1 minute 10 minutes at 8.0, Walk 1 minute, 10 minutes at 8.5

Walk 2  minutes

5 minute cool down at 5.0

3. 40 Min – Intermediate: Active & Passive Recovery HIIT Intervals


Jog 3 minutes at 5.0 / Walk 2 minutes at 3.0

Run 2 minutes at 5.5 / Run 1 minute at 5.0 / Run 2 minutes at 5.6 / Run 1 minute at 5.0 / Run 2 minute at 5.7 / Run 1 minute at 5.0 / Run 2 minutes at 5.8/ Run 1 minute at 5.0 / Run two minutes at 5.9 / Run 1 minute at 5.0 / Run 2 minutes at 6.0  

Walk 3 minutes at 3.0

THEN

Run 1 minutes at 6.0 / Walk 1 min 3.0

Run 1 minute at 6.1 / Walk 1 min 3.0

Run 1 minute at 6.2 / Walk 1 min 3.0

Run 1 minute at 6.3 / Walk 1 minute at 3.0

Run 1 minute at 6.4 / Walk 1 minute at 3.0

Run 1 minute at 6.5 / Walk 1 minute at 3.0 

4. 25 Min- Intermediate HIIT


 Warm up: 2 minute at 5.5 / 1 minute at 3.0

1 minute at 6.0, 6.2, 6.4 / 2 minutes at 5.0, 5.2, 5.4 — Repeat X3 (18 minutes)

Walk 1 minute at 3.0 / 1 minute at 6.0 / 1 minute at 3.0 / 2 minutes at 6.0 / 1 minute at 3.0 / 2 minute at 6.5

5. 20 Min – Beginner HIIT


Walk at 3.0 for 1 minute

Run at 4.6 for 4 minutes / Walk at 3.0 for 1 minute

Run at 5.0 for 2 minutes / Walk at 3.0 for 1 minute

Run at 4.6 for 4 minutes/ Walk at 3.0 for 1 minute

Run at 5.0 for 2 minutes / Walk at 3.0 for 1 min

Run at 5.2 for 2 minutes / Walk at 3.0 for 1 minute

Suggested Spotify Playlists:

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45 minutes 

25 minutes

40 minutes 

30 minutes

25 minutes

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