Cardio Interval – 3 Hills. Playing Around with Incline and Speed

by Addie Kelzer

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.

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