This beginner treadmill plan is only 34 minutes.
- Warm-up: 5 minutes at a 0 percent incline walking at a 3.0 speed. Your heart rate should be between 120-130 BPM.
- First Interval: 5 minutes at a 2-3 percent incline at a 3.5 speed. Your heart rate should be between 130-140 BPM.
- Rest/Recovery: 2 minutes at 0 percent incline walking at a 3.0 speed. Your heart rate should drop to 125-135 BPM.
- Second Interval: 10 minutes at 2-3 percent incline at a 3.5-3.8 speed. Your heart rate should be between 140-150 BPM.
- Rest/Recovery: 2 minutes at 0 percent incline walking at a 3.0 speed. Your heart rate should drop to 125-135
- Third Interval: 5 minutes at 2-3 percent incline at a 3.5 speed. Your heart rate should be between 130-140 BPM.
- Cool Down: 5 minutes at 0 percent incline walking at a 3.0 speed. Your heart rate should return to 120-130 BPM.