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Advanced 30-Minute Treadmill Workout

Combine Cardio and Strength With This 30-Minute Treadmill Workout

Ready to hit the tread and get a great sweat sesh in? This treadmill workout was designed by Gold's Gym Director of Fitness Andy Coggan just for POPSUGAR.

"This is a full-body treadmill workout designed to burn calories and build strength," Andy told us. "No need to hit the weights after this routine, as each five-minute segment integrates an upper- or lower-body resistance movement with some sprints mixed in to keep the heart rate high throughout."

This 30-minute routine will breeze by — you'll be doing something different and challenging every other minute. Keep in mind that this workout is on the advanced side, and you'll need a set of hand weights for the cup holders on your treadmill for the strength-training portions. Are you ready? Let's go!

TIME SPEED (MPH) INCLINE NOTES
0:00-1:30 2-3 0% Easy start to gradually warm up
1:30-3:30 3-4 3% Increase speed and incline; this is your "base pace"
3:30-5:00 4-5 3% Increase 1 mph from where you were
5:00-6:00 1-1.5 5% Complete 1/2-depth lunges by lunging to the front of the tread and alternating legs
6:00-7:30 3-4 3% Base pace
7:30-8:30 1-1.5 5% Complete 1/2-depth lunges by lunging to the front of the tread and alternating legs
8:30-10:00 3-4 3% Base pace
10:00-11:00 3-4 3% Take 5- to 15-pound dumbbells and complete reps of biceps curl to overhead press for 60 seconds
11:00-11:30 3-4 0% Put dumbbells in racks/cup holders and prep for 30-second sprint
11:30-12:00 6-10 0% Sprint; choose a speed challenging for the 30 seconds
12:00-13:30 3-4 3% Base pace
13:30-14:30 3-4 3% Take 5- to 15-pound dumbbells and complete reps of biceps curl to overhead press for 60 seconds
14:30-15:00 3-4 0% Put dumbbells in racks/cup holders and prep for next stage
15:00-15:30 2-3.5 0% Lateral shuffle (holding hand rail if necessary)
15:30-16:00 2-3.5 0% Lateral shuffle opposite side
16:00-17:00 3-4 3% Base pace
17:00-17:30 2-3.5 0% Lateral shuffle (holding hand rail if necessary)
17:30-18:00 2-3.5 0% Lateral shuffle opposite side
18:00-19:00 3-4 3% Base pace
19:00-19:30 2-3.5 0% Lateral shuffle (holding hand rail if necessary)
19:30-20:00 2-3.5 0% Lateral shuffle opposite side
20:00-21:00 3-4 3% Take 5- to 15-pound dumbbells and complete reps of biceps curl to overhead press for 60 seconds
21:00-21:30 3-4 0% Put dumbbells in racks/cup holders and prep for 30 second sprint
21:30-22:00 6-10 0% Sprint; try to go just a bit faster than the first sprint if possible
22:00-23:30 3-4 3% Base pace
23:30-24:30 3-4 3% Take 5- to 15-pound dumbbells and complete reps of biceps curl to overhead press for 60 seconds
24:30-25:00 2 10% Put up dumbbells and change incline and speed to prep for the next stage
25:00-27:00 1-2 15% Walk backward (holding rails if necessary) for two full minutes
27:00-28:00 3-4 3% Turn to face forward again on the treadmill and return to base pace
28:00-30:00 2-3 0% Cool down
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