Try this great intermediate cardio workout!
The advantage of a treadmill: you can get that extra push regardless of the weather! This interval uses active rest.
Warmup: 0%, 5.0 mph, 5 minutes
Hill #1
Speed |
Incline |
Time |
|
Work |
6.5 |
0.0 |
90 sec |
Rest |
3.5 |
0.0 |
90 sec |
Work |
7.0 |
0.0 |
90 sec |
Rest |
3.5 |
0.0 |
90 sec |
Work |
7.5 |
0.0 |
90 sec |
Rest |
3.2 |
0.0 |
90 sec |
Work |
8.0 |
0.0 |
90 sec |
Rest |
3.2 |
0.0 |
90 sec |
Hill #2
Speed |
Incline |
Time |
|
Work |
3.5-5.5 |
10% |
90 sec |
Rest |
3.5-5.5 |
5% |
90 sec |
Work |
3.0-5.5 |
13% |
90 sec |
Rest |
3.0-5.5 |
2% |
90 sec |
Work |
3.0-5.5 |
15% |
90 sec |
Rest |
3.0-5.5 |
8% |
90 sec |
Work |
3.5-5.5 |
12% |
90 sec |
Rest |
3.5-5.5 |
8% |
90 sec |
Hill #3
Speed |
Incline |
Time |
|
Work |
5.0 |
10% |
90 sec |
Rest |
3.2 |
5% |
90 sec |
Work |
4.0 |
15% |
90 sec |
Rest |
2.8 |
5% |
90 sec |
Work |
6.5 |
10% |
90 sec |
Rest |
2.8 |
2% |
90 sec |
Work |
7.0 |
7% |
90 sec |
Rest |
2.8 |
0% |
90 sec |
Cooldown: 0-2%, 3.0-4.0 mph, 3-5 minutes
Want cardio intervals tailored just to you and your needs? Schedule your free 90 minute consultation.
Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.