Interval TrainingTreadmill Workout Plan

Improve Your Running and Burn the Fat

Pump up your cardio and burn the belly fat with a treadmill workout plan that incorporates different types of Intervals. This 30 minute high intensity workout will have you switching speeds and sweating in minutes.

Interval running will improve your stamina by repeating a pattern of short bursts of higher speed followed by a slower recovery period.  

Another benefit is that by constantly changing your speeds you can break up the monotomy of running at one steady state pace.

Why Interval Train on the Treadmill?

This specialized form of exercise pushes your body to a higher intensity level for a short period of time which increases your aerobic capacity. With this increase in intensity, your body has more oxygen to convert to energy, which will make you faster and stronger. 

• Progress as you improve. The key to interval training is to challenge your body so it reaches a state of anaerobic respiration. Therefore, it is important to adapt your workout as you progress. There are three areas that you can adjust:

                   * The intensity or speed of the high-intensity interval.

                   * The duration/distance of the high-intensity interval.

                   * The duration of the rest or recovery interval.

• Constant Change:  Diverting your attention can alleviate boredom. Fooling around with the treadmills speed, incline, and rest periods can help to keep your mind busy and your body working hard. 
  
  
• Fat Burning: The more strenuous the exercise, the more calories you will burn. Even after the treadmill workout plan is over, your metabolism will remain at a higher level burning fat and calories for hours. 
  
  
• Injury Risk: By changing the intensity and keeping higher intensity intervals short, and allowing proper recovery time , you are not likely to suffer injuries from training too hard.

What is the difference Between High and Low Intensity?

That is a really good question and It depends on the individual. Aerobic exercise is usually defined as a prolonged activity where you work at 65%-85% of your maximum heart rate (MaxHR).

So, during your high-intensity intervals, you would be working at 85%-90% followed by low intensity of 60%-70%. The usual equation for MaxHr is 220 - your age. For a 40-year-old, their MaxHr would be 180. 85% would be 153.

Printable Treadmill Workout Plan

Fill in the form below to get a free copy of our printable treadmill workout plan. 

I have included a column for recording your heart rate. Try taking your heart rate after 10-12 minutes and log it afterwards. After a couple of weeks, you should see these numbers decrease as your cardio fitness gets better. As these numbers decrease you can start to run longer at higher speeds.

This Form cannot be submitted until the missing fields (labelled below in red) have been filled in
Please Send Me the Printable Treadmill Interval Workout
Please note that all fields followed by an asterisk must be filled in.
First Name*
E-Mail Address*
Country*	CountryUnited StatesCanada----------------AfghanistanAlbaniaAlgeriaAmerican SamoaAndorraAngolaAnguillaAntarcticaAntiguaArgentinaArmeniaArubaAustraliaAustriaAzerbaijanBahamasBahrainBangladeshBarbadosBelarusBelgiumBelizeBeninBermudaBhutanBoliviaBosnia and HerzegovinaBotswanaBouvet IslandBrazilBritish Indian Ocean TerritoryBritish Virgin IslandsBruneiBulgariaBurkina FasoBurundiCambodiaCameroonCape VerdeCayman IslandsCentral African RepublicChadChileChinaChristmas IslandCocos IslandsColombiaComorosCongoCook IslandsCosta RicaCroatiaCubaCyprusCzech RepublicDenmarkDjiboutiDominicaDominican RepublicEast TimorEcuadorEgyptEl SalvadorEquatorial GuineaEritreaEstoniaEthiopiaFalkland IslandsFaroe IslandsFijiFinlandFranceFrench GuianaFrench PolynesiaFrench Southern TerritoriesGabonGambiaGeorgiaGermanyGhanaGibraltarGreeceGreenlandGrenadaGrenadaGuamGuatemalaGuineaGuinea-BissauGuyanaHaitiHeard and McDonald IslandsHondurasHong KongHungaryIcelandIndiaIndonesiaIranIraqIrelandIsraelItalyIvory CoastJamaicaJapanJordanKazakhstanKenyaKiribadiNorth KoreaSouth KoreaKuwaitKyrgyzstanLaosLatviaLebanonLesothoLiberiaLibyaLiechtensteinLithuaniaLuxembourgMacaoMacedoniaMadagascarMalawiMalaysiaMaldivesMaliMaltaMarshall IslandsMartiniqueMauritaniaMauritiusMayotteMexicoFederated States of MicronesiaMoldovaMonacoMongoliaMontserratMoroccoMontenegroMozambiqueMyanmarNamibiaNauruNepalNetherlandsNetherlands AntillesNew CaledoniaNew ZealandNicaraguaNigerNigeriaNiueNorfolk IslandNorthern Mariana IslandsNorwayOmanPakistanPalauPanamaPapua New GuineaParaguayPeruPhilippinesPitcairn IslandPolandPortugalPuerto RicoQatarReunionRomaniaRussiaRwandaS. Georgia and S. Sandwich Isls.Saint Kitts and NevisSaint LuciaSaint Vincent and the GrenadinesSamoaSan MarinoSao Tome and PrincipeSaudi ArabiaSenegalSerbiaSeychellesSierra LeoneSingaporeSlovakiaSloveniaSolomon IslandsSomaliaSouth AfricaSpainSri LankaSt. HelenaSt. Pierre and MiquelonSudanSurinameSvalbardSwazilandSwedenSwitzerlandSyriaTaiwanTajikistanTanzaniaThailandTogoTokelauTongaTrinidad and TobagoTunisiaTurkeyTurkmenistanTurks and Caicos IslandsTuvaluU.S. Minor Outlying IslandsUgandaUkraineUnited Arab EmiratesUnited KingdomUruguayUzbekistanVanuatuVatican CityVenezuelaVietnamUS Virgin IslandsWallis and Futuna IslandsWestern SaharaYemenYugoslavia (former)ZaireZambiaZimbabwe
Please enter the word that you see below.

Interval Training Benefits

• Weight Loss and Calorie Burn – The more strenuous the exercise, the faster your metabolism spikes higher. While the workout can take half the time, your body will continue to burn extra calories for hours. 
  
  

• Improved Endurance and Stamina – As your cardio fitness improves, you will be able to exercise longer and harder.
  
  
• Improved overall Health – Interval training has been shown to reduce the likelihood of developing chronic diseases such as heart disease, diabetes, stroke, and arthritis. The training can also reduce cholesterol and lower blood pressure.
  
  
• Time Efficient – Finding the time to workout at times can be a real pain. 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 improving your fitness and burning as many calories as possible.

Other pages that might interest you:

• Treadmill Workouts for Weight Loss
• Strength Training for the Runner

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum