Winter Interval Treadmill Workout

by Sarah on January 10, 2014 · 13 comments

When the weather isn’t shitty, I love my Saturdays for long runs but if you are still embracing the Arctic Vortex, here is a quick running treadmill workout you can do at your gym tomorrow instead. It’s only 22 minutes because it’s super hard. Break it up into two segments with a little strength training in between for a DIY Barry’s Bootcamp workout or do it twice!

Treadmill Workout Sarah Fit

If you are beginner, stick with the numbers on the low end of the mph spectrum. If you are advanced, try going for the middle or higher end of the range. RPE is your rate of perceived exertion. Basically, a 10 is an all out effort. A 5 is a warm up, recovery, a pace you could do for at least thirty minutes without feeling the need to stop. All the numbers in between are something in between those efforts. Got it? For more workouts like this, check out my book Get Skinny Again which includes meal ideas and a workout schedule which includes room for your favorite boutique classes. I’m going to spin at Recycle tomorrow!

If you did this workout, let me know down below how challenging it was and accomplished it made you feel? If you haven’t sprinted on a treadmill before, it does take some getting used to. A 10.0 mph is a six minute mile so if you ran track like me in High School, you know you can run at this pace for 30 seconds. I ran the 400m in 61-63 seconds – I can do the 12.5 – it just takes a bit of warming up and confidence. I only do it about once or twice a class.

{ 11 comments… read them below or add one }

1 Livi January 10, 2014 at 10:26 pm

I love interval workouts! Can’t wait to give this one a try!


2 Lisa @ The Skinny on Health January 11, 2014 at 3:14 am

Excited to try this in the morning! :)


3 Carol H. January 11, 2014 at 8:51 pm

So I tried it this afternoon and holy moly, it totally kicked my butt. I even had to pause the treadmill twice, but at least now I have a new goal to work towards… doing it with no breaks! Thanks for posting it!


4 Christen January 13, 2014 at 8:49 am

If I tried this, I would totally fall off. Any more beginner workouts you can point me towards?


5 Sarah January 13, 2014 at 12:49 pm

Hi Christen, Yes! My book has many similar workouts that more geared towards beginner/advanced. Here is a link to it –


6 Ashley January 13, 2014 at 2:46 pm

I love your interval workouts on the treadmill (I bought your book) but I tore my ACL and meniscus a few years ago and my knee aches and swells afterwards. Any suggestions on modifying the workouts or other HIIT options?


7 Sarah January 13, 2014 at 9:17 pm

Have you tried rowing? Equinox has a class that combines rowing with the strength training. I have a video that features a Shockwave workout which utilizes the rower for cardio and combines strength training moves for a killer workout. It is available in a few gyms but my video should provide the basics for a DIY at your own gym


8 Ashley January 14, 2014 at 11:01 am

I will definitely be giving that a try, thanks!


9 LK January 14, 2014 at 12:03 am

Loved the intervals and incline additions! I pushed myself to the fastest of the speed ranges and was sweatyyyy after 1x through! My Polar HR monitor said I got up to 98% max heart rate so well done!! Thanks for a great workout!


10 Mary O April 11, 2014 at 10:55 am

I found that when I used to get on a treadmill, I would get quickly bored and rarely pushed myself like I should.  A friend told me about some killer treadmill workouts on iTunes.  They basically have a top-notch trainer taking you through a HIIT routine for the treadmill.  Seriously kicks my butt every time, in just 20 minutes.


11 Meghan K April 23, 2014 at 2:42 pm

I have had this workout in my inbox for awhile, meaning to do it once I was finished my half marathon training and had less of a strict training schedule. I did it last night and thought it was a lot of fun! A little short for someone used to doing long speed work, but I was looking for a hard, short workout due to a time restraint and this was just that. I did a little extra to get to 3 miles, and would consider a longer warm -up cool-down period next time. Thanks for sharing!


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