How to Lose Weight with Treadmill Interval Training

More and more, fitness research shows that interval training is a better weight loss and fitness tool than standard endurance training. Try this 30 minute workout once or twice per week to boost your fitness level.

Difficulty: Moderately Challenging

Instructions

1. Adjust all times up or down for your personal fitness level. This is intermediate.
   Warm-up: Walk at 4.0 mph for 2.5 minutes to warm up. Put the incline between 2-4.

2. Start: Jog at 6.0 mph for 2 minutes at an incline no higher than 1.5. After 2 minutes, run at 7.0 mph for 2 minutes. Repeat interval, varying incline level. After the 2 minute interval is completed, do 1 minute at 6.0 mph, then 1 minute at 7.0.

3. Rest: Walk at 4.0 mph for 1 minute.

4. Increase intensity: Run at 6.5 mph for 2 minutes, then do 2 minutes at 7.2 mph. Repeat.

5. Decrease intensity: Jog at 6.0 for 2 minutes, changing incline to your comfort level. Run at 6.8-7.0, for next 2 minutes, depending on how you feel.

6. Rest: Walk at 4.0 mph for 1 minute.

7. Increase intensity: Sprint for 2 minutes at the fastest pace you can safely sustain, 85% of your heart rate if you are wearing a heart monitor. Reduce speed to a run for the next two minutes.

8. Decrease: Jog at 6.0 for 2.5 minutes, run at 7.0 for 2.5 minutes.

9. Cool down: Walk for 2.5 minutes.

Tips & Warnings

• Do no go over 85% of your heart rate.