20 Minute Treadmill Workout

If your like me, getting your workouts in during the week is a lot easier than trying to make time for it on the weekend.  A quick way to get some great cardio in 20 minutes is by doing Interval Training on a treadmill.  If you don't have a treadmill, you can definitely do this outside.  I like the treadmill because I want to see my speed.

This interval is based on 1 minute of speed and 30 seconds of rest.  First, decided what is your maximum or goal speed on the treadmill.  I shoot for 7mph.  Based on 7mph, I will layout this workout.  You should change the numbers according to your maximum speed.

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Interval Workout
2 min: warm up at 3.5mph
1 min: 5 mph
30 seconds: 3.3-3.5 mph
1 min: 5.5 mph
30 seconds: 3.3-3.5 mph
1 min: 6 mph
30 seconds: 3.3-3.5 mph
​1 min: 6.5 mph
30 seconds: 3.3-3.5 mph
1 min: 7 mph
30 seconds: 3.3-3.5 mph
1 min: 6.5 mph
30 seconds: 3.3-3.5 mph
1 min: 6 mph
30 seconds: 3.3-3.5 mph
1 min: 5.5 mph
30 seconds: 3.3-3.5 mph
1 min: 5 mph
30 seconds: 3.3-3.5 mph
2 min cool down 3-3.2 mph

This workout is a pyramid.  Sub in your max speed and build it out accordingly.  Do not go easy on your 1 minutes of work.  If your maximum speed is not high enough to build a pyramid, then do 1 minute working at your max speed and 30 seconds rest.  The goal is to get the heart rate up and recover and repeat.  You should feel accomplished after this workout.  If you barely broke a sweat, try going faster next time.  What's your thought on this workout?

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