Winter Treadmill Interval Ideas

Hi Awesome Fit Peeps,

I thought I'd blog about some of the treadmill circuits that I try throughout the winter months when the freezing temperatures no longer allow me to run outside.

Here are a few of those Treadmill Interval Circuits to try when you can't run outside:

#1) 5 minute warm-up
1 minute sprint (as fast as you can)
1 minute rest (walking)
45 second sprint
15 second rest
30 second sprint
30 second rest
repeat for 5 sets
5 minute cool down

#2) 5 minute warm-up
1 minute sprint at 6mph
rest 1 minute
1 minute sprint at 7mph
rest 1 minute
1 minute sprint at 8mph
rest 1 minute
1 minute sprint at 9mph
rest 1 minute
1 minute sprint at 10mph
rest 1 minute
5 minute cool down

#3) 5 minute warm-up
1 minute sprint
1 minute rest
1 minute sprint at 4% incline
1 minute rest
1 minute sprint at 6% incline
1 minute rest
1 minute sprint at 8% incline
1 minute rest
1 minute sprint at 10% incline
1 minute rest
5 minute cool down

#4) 5 minute warm up no incline, walking 4.2mph
2% incline 2 minute run, 7mph...
4% incline 2 minute run, 6.5mph
6% incline 2 minute run, 6mph
8% incline 2 minute run, 5.5mph
0% incline Walk 1 minute, 4.5mph
0% incline 2 minute run, 7.5mph
2% incline 2 minute run, 7.5mph
4% incline 2 minute run, 7mph
6% incline 2 minute run, 6mph
8% incline 2 minute run, 6mph
0% incline 1 minute walk, 4.5mph
8% incline 2 minute walk, 4.5mph
0% incline 3 minute cool down, walking 4mph

There are lots of variations to try and these can all be motified based on your level. I love intervals and they are a lot less boring than steady state cardio. Don't be afraid to try them; get that heart rate up and kick your own a$$!!

Until next time,