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Treadmill Interval Workout
Focus on alternating between high intensity intervals and recovery periods to increase endurance and burn calories.
- Beginners: Modify according to your fitness level. If you need more recovery time, take it. If the intensity intervals are too long, go as long as you can and recover. Add a few minutes to your workouts each week to progress.
- The speeds/inclines given are only examples. Increase/decrease as needed.
- Use the Perceived Exertion Scale or Target Heart Rate Calculator to monitor your exercise intensity.
- Any activity (stairmaster, step mill, elliptical trainer, bike, swimming, etc.) can be substituted.
- If you can't talk or feel dizzy, stop!
- Always check with your doctor before starting an exercise program
| Intensity Levels |
Warm Up: 5-10 minutes |
| Low |
5 minutes: 3.0+ mph, 0% incline |
| High |
1 minutes: 3.2+ mph, incline: 6% |
| Medium |
2 minutes: 3.0+ mph, incline: 1% |
| High |
1 minute: 3.3+ mph, incline: 6% |
| Medium |
2 minutes: 3.0+ mph, incline 1% |
| High |
1 minute: 4.0+ mph, incline 3% |
| Medium |
2 minutes: 3.0+mph, incline: 1% |
| High |
1 minutes: 4.5+mph, incline: 2% |
| Medium |
2 minutes: 3.0+mph, incline 1% |
| High |
1 minute: 5.0+mph, incline 0% |
| High |
1 minute: 3.2+mph, incline 8% |
| Medium |
3 minutes: 3.0+mph, incline 0% |
| Low |
5 minutes: 2.5 mph+, incline: 0% - cool down |
| Total Workout Time: |
32 - 37 minutes |
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