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Fat-Blasting Interval Treadmill Workout

Own the Treadmill With This Interval Run — No Matter Your Level

Time to blast some fat with a drop-set interval run — perfect for your next treadmill workout. Because we love this workout so much, we've created three versions of this run, so choose the workout that works for your level. If you are new to running, try the walk/run plan. If you want to increase your speed, use the run faster program. And there are printable versions of all three levels. Can you tell? We really want you to try this effective workout.

Beginner: Walk/Run

Time Speed Incline Notes
0:00-5:00 2.5 0.0 Warmup
5:00-6:30 3.5 0.0 Easy
6:30-7:30 4.0 0.0 Moderate
7:30-8:00 4.5 0.0 Hard
8:00-9:00 2.5 0.0 Recover
9:00-10:30 3.5 2.0 Easy
10:30-11:30 4.0 2.0 Moderate
11:30-12:00 4.5 2.0 Hard
12:00-13:00 2.5 0.0 Recover
13:00-14:30 3.5 4.0 Easy
14:30-15:30 4.0 4.0 Moderate
15:30-16:00 4.5 4.0 Hard
16:00-17:00 2.5 0.0 Recover
17:00-18:30 3.5 2.0 Easy
18:30-19:30 4.0 2.0 Moderate
19:30-20:00 4.5 2.0 Hard
20:00-21:00 2.5 0.0 Recover
21:00-22:30 3.5 4.0 Easy
22:30-23:30 4.0 4.0 Moderate
23:30-24:00 4.5 4.0 Hard
24:00-25:00 2.5 0.0 Recover
25:00-26:30 3.5 6.0 Easy
26:30-27:30 4.0 6.0 Moderate
27:30-28:00 4.5 6.0 Hard
28:00-33:00 2.5 0.0 Cooldown

Intermediate: Run

Time Speed Incline Notes
0:00-5:00 4.5 0.0 Warmup
5:00-6:30 5.0 0.0 Easy
6:30-7:30 6.0 0.0 Moderate
7:30-8:00 7.0 0.0 Hard
8:00-9:00 3.5 0.0 Recover
9:00-10:30 5.0 2.0 Easy
10:30-11:30 6.0 2.0 Moderate
11:30-12:00 7.0 2.0 Hard
12:00-13:00 3.5 0.0 Recover
13:00-14:30 5.0 4.0 Easy
14:30-15:30 6.0 4.0 Moderate
15:30-16:00 7.0 4.0 Hard
16:00-17:00 3.5 0.0 Recover
17:00-18:30 5.0 2.0 Easy
18:30-19:30 6.0 2.0 Moderate
19:30-20:00 7.0 2.0 Hard
20:00-21:00 3.5 0.0 Recover
21:00-22:30 5.0 4.0 Easy
22:30-23:30 6.0 4.0 Moderate
23:30-24:00 7.0 4.0 Hard
24:00-25:00 3.5 4.0 Recover
25:00-26:30 5.0 6.0 Easy
26:30-27:30 6.0 6.0 Moderate
27:30-28:00 7.0 6.0 Hard
28:00-33:00 3.5 0.0 Cooldown

Advanced: Run Faster

Time Speed Incline Notes
0:00-5:00 5.5 0.0 Warmup
5:00-6:30 7.0 0.0 Easy
6:30-7:30 8.0 0.0 Moderate
7:30-8:00 9.0 0.0 Hard
8:00-9:00 4.5 0.0 Recover
9:00-10:30 7.0 2.0 Easy
10:30-11:30 8.0 2.0 Moderate
11:30-12:00 9.0 2.0 Hard
12:00-13:00 4.5 0.0 Recover
13:00-14:30 7.0 4.0 Easy
14:30-15:30 8.0 4.0 Moderate
15:30-16:00 9.0 4.0 Hard
16:00-17:00 4.5 0.0 Recover
17:00-18:30 7.0 2.0 Easy
18:30-19:30 8.0 2.0 Moderate
19:30-20:00 9.0 2.0 Hard
20:00-21:00 4.5 0.0 Recover
21:00-22:30 7.0 4.0 Easy
22:30-23:30 8.0 4.0 Moderate
23:30-24:00 9.0 4.0 Hard
24:00-25:00 4.5 0.0 Recover
25:00-26:30 7.0 6.0 Easy
26:30-27:30 8.0 6.0 Moderate
27:30-28:00 9.0 6.0 Hard
28:00-33:00 4.5 0.0 Cooldown
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