Zoom, zoom, zoom!

Woke up this morning looking forward to my workout.  It’s time to push things a little…but not too much.

Inspired by my favorite 20 minute spin interval workout by GCN, I decided to do an interval workout on the treadmill and then finish off with a short leg workout using a barbell.  Nothing like telling your leg muscles who’s boss around here!

I liked the interval workout so much that I thought it was worth sharing with you.  The total time on the treadmill was 40 minutes but you can modify the workout to suit your time and effort level.

Side note:  For my treadmill buddies who love the 60+ minute sessions (you know who you are Joylin, Brianna, and Sharla…), you’ll just have to add more intervals.

The Workout

A quick rundown of the plan:

1. Warm up for 5 minutes at effort level of 1-4.
2. Speed up for 5 intervals of 30 seconds each with 30 seconds at slower recovery pace for next 5 minutes.
3. Slow down at lower effort level for 5 minutes.
4. Speed back up for 5 intervals of 1 minute each with 1 minute at slower recovery pace for next 10 minutes.
5. Slow down at lower effort level for 5 minutes.
6. Speed back up for 5 intervals of 30 seconds each with 30 seconds of slower recovery pace for next 5 minutes.
7. Cool down at slow pace – effort level 3-5 for 5 minutes.
8. DONE in a flash!

Be sure to figure out what are the best effort levels for you.  Go with what your body tells you or set a goal for yourself.  If you’re interested in what I did:

• Warm up at 7.3 miles per hour
• Intervals at 9.5 miles (fast)/7.5 miles (recovery)
• Cool down at 7.8 miles to 8 miles per hour.

Here is a graphic so you can print it, save it or take along with you at the gym.

Treadmill HIIT Workout. If you prefer, try it on an elliptical or cycle instead of a treadmill.

When you give this workout a try, please let us know what you think.  We always love to hear from you.