Treadmill Workouts Interval Treadmill Workout Plans


Interval Training Treadmill Options

Video taken from the channel: brad dunlap


Treadmill Workout For Beginners

Video taken from the channel: The Run Experience


15 Minute Interval Training Treadmill Workout | Cardio & Strength to Burn Fat and Tone Up

Video taken from the channel: Orbit Fitness Equipment


Treadmill Walking Interval Workout For Weight Loss

Video taken from the channel: Adrian Bryant



Video taken from the channel: GlamorousWallflower


Best Treadmill Workouts for Beginners | Burn Fat Quickly + HIIT Training

Video taken from the channel: Sydne’ Says


Ultimate Treadmill Running Workout | Interval Speed Session For Runners & Triathletes

Video taken from the channel: Global Triathlon Network

Tips for a Better Treadmill Interval Workout. Replicate the road. “To mimic flat ground, move the treadmill’s incline to 1 percent instead of 0,” says fitness pro Jay Blahnik, the creator of the popular Tread & Shred class at Equinox Fitness Club in Newport Beach, California. “This makes up for the fact that there’s no forward motion when you run in place.”. Interval training can and maximize the health benefits of physical activity without commiting the time that a slower endurance workout usually takes. Treadmill Interval Training.

Interval training isn’t something you want to do every day, but incorporating it into your treadmill workout plan can be one of the most effective workout options for. The Ultimate Treadmill Workout to Increase Speed This workout was created by Lisa Rainsberger, founder of Training Goals, Colorado Springs. It’s a classic “3-2-1” speed session. Here’s an epic HIIT treadmill workout to get you breathless and burn a lot of calories in a short amount of time: Walk at 2.8 mph for 60 seconds.

Run at 5.6 mph for 30 seconds. Walk at 2.8 mph for 60 seconds. Run at 5.6 mph for 45 seconds. Walk at 2.8 mph for 60 seconds.

Run at 5.6 mph for 60 seconds. Incline treadmill plans like this one are ideal for people who want to get their heart rate up without high impact jogging or running. Interval Program to Lose Weight Faster A combo of walking and running, this interval program is excellent for individuals who want to make the leap from walker to. Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around.

The key is intervals. With intervals, instead of trudging along at a. This 40-minute treadmill workout designed by running coach Meg Takacs has it all: a progression run, incline work, intervals and sprints.

Prepare to burn major calories!Treadmill Interval Workouts: Treadmill Workouts to Lose Weight Faster. Intervals are hands down one of the best ways to crank up the rate that your body burns fat. If you’re trying to drop weight but you don’t like the idea of spending hours and hours in the gym, you need to learn to utilize treadmill interval workouts. This 20-minute treadmill interval workout from Mile High Run Club uses two types of high-intensity interval training to help you burn calories and build stamina in less time.

Get the full HIIT. Best HIIT Treadmill Workout For Weight Loss. HIIT training is one of the best ways for weight loss preserving muscle.

So, on this video you will find an effective exercise to do interval training on the treadmill: 10 rounds 60 seconds sprint 60 seconds walking for recovery..

List of related literature:

If you want to use the treadmill, most of them have an interval setting.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

• Alternate between the faster and slower settings on the treadmill for as many 1-minute intervals as your body feels comfortable doing.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Every two minutes, change it up by adding resistance, skipping, adding an incline, etc.

“Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover” by Mandy Ingber
from Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover
by Mandy Ingber
Basic Books, 2013

Instead of getting on the treadmill for sixty minutes at a moderate pace, take a chance and play around with the speed and the incline—optimize your workout and make it just thirty minutes at a much more intense pace.

“The Hot Body Diet: The Plan to Radically Transform Your Body in 28 Days” by Michelle Lewin, Dr. Samar Yorde
from The Hot Body Diet: The Plan to Radically Transform Your Body in 28 Days
by Michelle Lewin, Dr. Samar Yorde
Penguin Publishing Group, 2018

If you’re going to walk on a treadmill, you’ll have to play around with the elevation and speed controls to make it a real cardiovascular workout.

“Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health” by Dr. Robert C. Atkins, M.D.
from Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health
by Dr. Robert C. Atkins, M.D.
St. Martin’s Publishing Group, 2007

As explained in Chapter 6, for cardiorespiratory fitness select an activity that you enjoy (such as walking, jogging, cycling, step aerobics, cross-country skiing, elliptical training) and train three to five times per week at a minimum of 20 minutes of continuous activity per session.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener W.K. Hoeger, Sharon A. Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2014

Regardless of whether or not you will use a treadmill for interval workouts, EnduranceRuns, or RecoveryRuns, you can set the incline at various degrees depending on your goals.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Since you won’t be able to walk fast enough around your living room or den to get to Moderate, Revved Up, or Supercharged!, you’ll need to choose other exercises to get a good workout.

“The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life” by Arthur Agatston, Joseph Signorile, PhD
from The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life
by Arthur Agatston, Joseph Signorile, PhD
Rodale Books, 2008

As explained in Chapter 6, for cardiorespiratory fitness, select an activity that you enjoy (e.g., walking, jogging, cycling, step aerobics, cross-country skiing, or elliptical training) and train three to five times per week at a minimum of 20 minutes of continuous activity per session.

“Principles and Labs for Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Principles and Labs for Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • why i cant do it more than 40min??? and can i do this 40 at morning and do your jumping jack for 40 later in the day i wanna lose weight and my metabolism is so slow i have tried everything?

  • for safety, always attach the safety clip to your clothes as well. otherwise you will end up on one of those viral fail videos were go go flying through a wall

  • THANK YOU!!! I’ve been doing a little walk/run lately on the treadmill but was afraid the interval setting would have a mind of it’s own.

  • That’s an awesome video on treadmill Running.This help everyone to accrue the actual knowledge about running.
    Hi i am Ifteakar and am designer and if you are a runner and you need a awesome custom t shirt for your running session then feel free to contact me on this link:

  • Hey Holly, thanks for another great video. I hate running on a treadmill but during the winter it’s often the only option. I’ll try mixing it as suggested, should make it bearable. PS: loved the bloopers at the end, nice touch ��

  • Tried this workout 2 days ago and….WHEW!!! what a difference….I burnt 452 calories in a 45 minute workout….Now 2mro Im gonna do it 4 a hour…yea baby!!!!…TYVM….#luvtheseplans

  • I’m trying to lose some fat during qurantine, would this hurt me if I did it everyday? I’m starting out small but all I have at home is a treadmill

  • Hi! I hit your workout hard for a few weeks BUT ended up with sciatica (unrelated to your workout). It’s been about 2/3 months now and I still have some physical issues but sciatica has subsided (enough to return to a “reasonable” workout routine). 1) Do you have any recommendations for folks that need to ease in with lighter workouts but that still wnat to burn calories and 2) how do I regain motivation? I am usually super motivated but with the amount of pain I’ve had it’s been tough get back in and HIT it! Thanks for your feedback.

  • Wow so happy I found your video! I’m doing this tomorrow! I workout 5/6 days a week, is it okay to do a HIIT cardio everyday? I hope you will reply to this <3! Thanks!

  • I’m going 20 sec / 10 sec break, solid workout. Btw, if you’re looking for a treadmill, found a few decent recommendations here BestFitnessEQ com

  • New subbie i just started my fitness journey and im here to get over my fear of running on a treadmill i always think im going to fly off lol

  • Neuromuscular coordination? You’ve declared that without offering reasonable rationale as to why it’s in any way necessary. How’s that different from say walking? It looks like a cool session, but don’t oversell it.

  • I’m at 217 lbs right now. Besides cutting back on my food intake how many times a day should I do this workout and how much weight can I lose by the end of March?

  • I did 10 sec sprint 10 sec walk a few days ago. Next day 1 minute run 90 sec walk. Today I’ll do this workout along with all my non treadmill workouts.

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    put dots in place of the spaces u know how stupid YT filters! ^^,
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  • awesome im going to incorporate this into my work out tonight.. I hate running in the cold so from December to March its usually all treadmill for me.

  • Was just about to hit the gym for a running session on the treadmill as I saw this pop up. Definitely going to try it out. Great work as always, Mark!

  • I’ve been doing it like you said the woman was. I knew there had to be a easier way. I’m going to try it next time i go to Planet Fitness.

  • Hi me again… Omg i am probably already annoying you. Lmfao. Lol
    I love love love love love the treadmill. My goal was to run. I love running but Omg the pain. My shin splints ankle pain ect… I can’t run for long at all… Can you help with a video on how to work up to a fast jog… Or excerises before you go on

  • I just realized there were 2 types, walking and running. I did the running and my results are below this post. I will do the walking next.

  • I just did this for the first time and it was an amazing workout that I replayed it but I started to feel very dizzy the 2nd time and started getting light headed from going and stopping. Do you think I have my speed to high? Is it ok to stop like that when my heart rate is super fast? I’m assuming I just need to take it easier but what do you think?

  • Thanks! This was very useful, I didn’t have any clue how to do it, but now thanks to you my friend, I got the hang of it. Kudos to you bro

  • I haven’t done cardio or weight training in 4 years:( changed jobs and time is an issue to me. My endurance is horrible! Instead of listening to music, I”m watching your videos. Thank you for taking the time to make these!!

  • because �� “�������������� ������������������, This Morning �� �������� �� ������������.” -������������ ����������������

  • Thank you so much for making an actual beginner friendly work out routine. I’m new to exercising and I’ve tried other beginner courses that didn’t really feel like it but this is actually one I can do and not feel like I can’t keep up.

  • Thank you for the video! I’m trying to lost 50 pounds and I needed some tips for using my treadmill that I got at home. Also, your shape is so NICE! I want mine to look like yours when I’m done!

  • Watched this the other day! ♥️Took me a minute but finally realized…why in the hell am I just sitting here watching! Let me get on this treadmill. Definitely motivational! Thank You

  • Hello, this is great! what usually took 40 minutes to workout a sweat. This work out did in 15 minutes. I don’t understand why stop? Thank you! You rock!

  • AWESOME! ive been working out for two weeks now on my treadmill, the first week I was fast walking and jogging for 40 minutes a day and lost no weight at all, now I do this work out every day (20 minutes) and ive lost around 2 pounds:O couldnt be happier:)

  • Thank you, I searched for a beginner HITT workout and you provided it.
    Thank you so much for understanding what a beginner really is.
    This got my heart rate up and I truly feel like I worked out.
    NorCal 53+

  • THIS SHOULD NOT BE TITLED FOR “BEGINNERS!!”…Do you not realize that some ‘beginners’ who are completely out of shape / unfit will not be able to jog / run at those speeds for anywhere near those durations!?…A ‘brisk walk’ will make some beginners feel out of breath.

  • Would love a video how you coordinates things in your home.maybe some interior design ideas.I love the flow of your living room.but i reallu dont know how to coordinate very well.

  • Thank you so much for doing this video. I am gonna hit the gym from tmr onwards for 2 weeks. And I am gonna do both of these hiit sprint workouts. Hope I can lose some weight after these 2 weeks by doing these!:) wish me luck.

  • This looks like a great workout. However, I don’t have a treadmill and I live in an area that doesn’t require treadmill running in the winter. What’s the best way to replicate this workout when running outdoors?

  • Hello, have you heard about Fat Blast Furnace? (look it up on google) You will discover the crimes we commit against ourselves. With Fat Blast Furnace, you will discover how to melt fat fast.

  • hi, thank you for the video, do you know how to change the acceleration speed rate? lets say to go 2 on 2 instead of just going.1 up every time you hit the increase speed arrow?
    question number two
    you have quick speeds 2 4 and 6 handle buttons, do you know how to program those buttons to change their 2 4 and 6 speed? i want them to be like 3.5 5.2 and 9.3 instead of the regular 2 4 6, thank you

  • Another great video, love the outtakes!Please can you upload a treadmill workout for Amateur Runner’s. Thanks for sharing with us.

  • Omg!!! You Tube truly has everything! Thank you for posting this. I so needed it. I’m training for a half Marathon and I have to run in the gym for the summer. I live in FLORIDA ������

  • I like you videos, you really helping motivated people like me who can’t afford a personal trainer.. I love working out, but i feel like the way i workout, i can’t see much result on my weight. can you help me?

  • Adrian, you’re really cool! I just found that treadmill wourkout. In four days from now (8/20/2018) I will start doing it. I’m gonna update to this comment how it goes! My height is 178 cm and my weight 76 kg. I will inform you! Thanks a lot!!!!

  • Could I also do this outdoors with just walking very fast for 10 secs, then walking normal or slowly for 10 secs, then again walk very fast for 10 secs, walk slowly for 10 and so on?

  • Glad I found you. Doing this 5 days a week in addition to walking outside eating healthy. Gotta lose 40 lbs! Your motivation is the best part. Makes me keep going.: ) Thanks

  • I never thought about leaving it running during the rest. That is a great idea, I always worried about a possible discrepancy between what I did and the treadmill distance, because it starts counting at the pace you set automatically, ticking by faster than the warming up belt.

  • Why doesn’t my treadmill walk ooze sexy lol! On a serious note, I really dknt warm up enough or work hard enough when training, I must try harder.

  • ““Hi. We are boutique treadmill fitness studio in Santa Monica, CA ( We just want to get the word out about our new Video On Demand platform We’d love for you to try the workouts for free for a month and, if you want, provide feedback. Would you be interested? If so, please ping me up to my email [email protected] And no, no one is going to ask for a credit card or anything. We are just looking for honest feedback.
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  • Hi Sydne’! I heard about your channel through a close friend. Great workout tips and exercises. Just Subscribed. Can you do a video of what squats you think are most beneficial for gaining muscle, as well as some hip exercises. Thank you!

  • Happy to stumble upon this vid. I’m returning to the gym tomorrow and this will be helpful. I feel like i’m beginner again. Thanks and love from the Phils.!

  • Hi Adrian. I just want to thank you soooo very much for sharing this with us on youtube.  You have really inspired me to get off my butt and get it in gear.  I love the encouragement you give while doing the exercise, which keeps  me going non-stop.  I have incorporated  the Jumping Jacks, the Ski exercise and also the Running Intervals. It has only been 4 days for me, but I know that if I keep it up, I will reap the benefits and I am looking forward to looking good. You are a blessing for sure.

  • This is awesome! I need to do this right now. One question, is it safe to do this twice a day? Will it help me burn more fat? If i add some jumping rope before or afte this workout will it help me burn fat faster? I need to lose 50-70lbs in 5 months. Thanks:)

  • hola Adrian Bryant, muchas gracias por tu tiempo y dedicacion. Mi pregunta es cuanto tiempo dura la rutina? o cuantas veces hay que repetirla? si quiero bajar de peso tengo que hacer otro tipo de ejercicio o puedo bajar solo haciendo este? Muchas gracias de antemano. Saludos!!

  • I use my treadmill with a 20 min workout at least 3 days a week. I’m going to try this routine next session. I wanted to add that I use one of the high end sauna suits. Amazing for expelling excess water while burning fat. This workout should work great with the suit. Can’t wait until the next session. *NO WALMART SAUNA SUITS WASTE OF MONEY*

    I did the workout with my sauna suit. In 10 minutes I produced more sweat than my 30 min previous TM workout! This was amazing and now I have a new workout on the Mill. Thanks for sharing my friend.

  • This workout is SERIOUS!!!! Tried it for the first time today & could only do 6 minutes before I completely passed out. Gonna give it another attempt tomorrow and reduce my gradient. Thank you for posting

  • Thank you so much for this workout! Just tried it and now I’m hooked. This workout has motivated me to start using my treadmill again in a whole new way!

  • I tried this for the first time yesterday, did it for 10 minutes at the highest incline, my treadmill doesn’t tell me what incline I’m on started off at 5 mph then did this a second time for 10 minutes at 6 mph.  I’m planning on doing this a couple times a day 4-5 times a week.  How long would you say before I can see results?

  • Would it be possible to also outline what the routines are in the description box?:) I’ve been looking for a beginner workout like this but trying to follow along with no captions/ verbal explanation was a bit difficult.

  • I did a HIIT treadmill workout this morning, incline of 3 speed 6, started out doing 30s on 30s off then switched it to 30s on 1min off…I’d like to see a what I eat in a week video, lol

  • This workout is awesome I’ve started in August 2013, in my incline was on 10 and my speed: I started off doing about 6 but I advance to about 8 or 8.5 and I weighed 134 when I started and now I’m around 115:-)  yeah it took me awhile about 5 or 6 months to get this week but  I was only 11years old
    In 2012 I WAS 150!!!! and now I got down to 115 I started whenever I was about 10 or 11 if I can do weight loss you can do it too:)

  • thanks holly for the video I cant run because of my size and bad football knees. but I do the workouts I just up the incline. walking fast and incline doesn’t hurt my knees. so thanks just have to stick to my weight loss program. carl

  • Haha yes. I just finished doing it again 2x and it helped to do little dancing/crunching moves to keep moving during the 10 sec breaks:) love this! Wow!!! ��

  • You give me hope. It’s hard pushing myself to start. I truly appreciate this video. Do you do any live workouts? Or more HIIT treadmill workouts that does weights in-between 30 sec sprints?

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  • like this video tell me im trying to lose 40 pds doing this workout doing this 3 or 4 times a week the described with the incline how long will i drop 40 pds estimate hope you respond

  • @adrian Bryant my mom is 38 weights 375 and she’s 5″6. She ask the whole family to help her lose weight because she says she’s tired of being embarrassed of herself.. So she revealed to us her weight…can you please help me with making up a daily routine she could do everyday? She cut out all bad foods and it’s not her first time dieting she’s always been on diets but gets discouraged fast. This time she got everyone involved so I would like to help her by giving her an excellent routine and so far I’ve like your videos the most but I’m confused and not sure what videos she could start first.. Can you help please. Thank you.

  • This so good am �� lawwd thanks sis!i am going to try and do this everyday if you have more please share I wish the music was lil more hyper but it’s the Boom

  • If anyone out there have a treadmill that the mat is moving to the side and being shredded please tell me what to do about this. My routine is being halted, because I don’t want to finish shredding the mat, it’s hard to get it moving because of it

  • Millions of people have the precious capacity to lose weight but don’t take advantage of it. Go Google Fat Blast Factor to unlock your full weight loss potential.

  • Hey there, I enjoyed your video. Question, I typically do 45 minutes on the treadmill, three or four minutes at 15 incline at 4.0 speed then lower incline to 3.5 at 4.5-4.8 speed. Is this a beneficial routine?

  • 1 Question….after this type of workout, What do you recommend eating for the first meal of the day after this type of workout…I hear some say do not eat sugar or carbs for about 30 min’s after.  What’s your take on this.

  • I want to give a big shout out to ExprezSliminizer. My life was depressing and now with all the help from ExprezSliminizer I am on the track to FREEDOM FROM FAT FOREVER!

  • Any recommendations on type of treadmill to buy for beginner runner at home? Motorized or self propelled make a difference? Flat or curved surface?

  • I need to lose weight, I’m 5’2 with 174.6 lbs.. I need to lose 35 pounds. That’s my Goal. I started going to the gym for 30 minutes in the treadmill with speed of 3.9 straight for 30 minutes. But I will try this to. You are amazing Bryan. By the way this is Tania writing from my husband’s account.. God Bless you. I hope this works for me

  • Had to come back and leave a comment. I watched this video earlier today and tried it at the fitness room in my apartment complex about an hour ago and it worked. I’ve just started learning about HIIT exercises on a treadmill and was scared to do it the way other people were. They would just jump on the sides and then get back on with the treadmill still running and I was discouraged because I was scared that I’d fall off. This was way more doable and I actually felt the burn and didn’t fall off! lol Thank you so much!

  • Hi Adrian

    Five years ago, I asked you to send me one of your then free workout DVDs to South Africa and five years later, you are still my trainer of choice! I have gained weight since then and I am trying to lose and tone up. I currently weigh about 76 kgs and my goal is to weigh 66 kgs then once I am there I would like to gain 3kgs of muscle. Do I need to do cardio, like above, maybe 2x a day until I reach my goal weight or must I incorporate body/weight training on alternative days of the week? I honestly find that I perform better with cardio/HITT than bodyweight training. What do you suggest?

  • Found this today and tried it for the first time. My inncline was at 10 bc that’s the highest my treadmill goes. I started at 4 but ended at 5.3 for speed. I absolutely love the encouragement! Thank you for sharing, and I can’t wait to continue to use it and post results!

  • Did my first one �� thanks for kicking my butt today! I did incline 10 at 3.5 lol I’m 5’0” so any faster and I would have been running. Did this before my Arm workout and I feel delightfully tired ��

  • Hello sir. I’m currently weighing 206 pounds, and I’m planning to lose 10 lbs in a month’s time. But I take a break in exercising, twice a week. Is this exercise alone gonna make it happen with that span of time time? 

  • Thanks so much! I’ve been wanting to change my longer, moderate workouts to HIIT workouts, and now I know how to navigate the nuts and bolts. Much appreciated!

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  • Okay queen of my heart I’m sure you heard every coming out there but here’s one from you from my heartdeficient look good but they sure look better why because it’s not the nylon that makes it is gorgeous legs take care of
    Sweetheart the day doesn’t start until you get out of bed why
    Do you know which thing I like the most about you? That you are beautiful inside and out.

  • Thank you very much! I noticed this feature on my gym treadmill, but did not want to spend half an hour of my training time fidling with it and trying to set it up.