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5 Treadmill Workouts That Take 30 mins or Less

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Boston had another snow day yesterday so that meant I took my marathon training indoors on the treadmill. I rarely run on the treadmill on my own because I find it extremely boring. Intervals spice things up and are more effective at burning fat and increasing your cardiovascular strength. Since we have another 6 weeks of winter at least, here are 5 running workouts you can do in 30 minutes or less to beat boredom while getting in a killer workout. Click this picture below to watch my newest YouTube video explaining the workouts.

5 quick Treadmill WOrkouts

Depending on your ability, check the suggested speeds below for the 5 workouts.

Beginner/Walker – “I hate running but I’ll do it.”

  • Warm Up/Recovery Pace – 3.5-4.5 mph
  • Easy Jog – 5 mph
  • Fast Jog/Tempo – 6 mph
  • Challenging Pace/Sprint – 7 mph

Runner – “I like to run but I’m not incredibly fast.” – this is me!

  • Warm Up/Recovery Pace – 5-5.5 mph
  • Easy Jog – 6-6.5
  • Fast Jog/Tempo – 7-7.5 mph
  • Challenging Pace/Sprint – 8.5+

Fast Runner – “I love to f*cking run and I can probably beat you.”

  • Warm Up/Recovery Pace – 6-6.5 mph
  • Easy Jog – 7-7.5 mph
  • Fast Jog/Tempo – 8-8.5 mph
  • Challenging/Sprint – 9.5+

Treadmill Interval Workout Fat Burning

The above workout is a simple 3:1 interval. More advanced runners can reduce the recovery to 2 or even 1 minutes. Your challenging pace should be close to your all out sprint. Advanced runners should recover at their easy jog, beginners with their recovery pace.

Screen Shot 2015-02-03 at 12.44.58 PM

This workout is best to do outside or using dynamic mode on a Woodway treadmill. Dynamic mode is when you take away the motor on a treadmill from powering the belt. You control the speed kind of like a mouse on a wheel.To get your Woodway into dynamic mode, press the green button on. Next, press the “+” button ONCE so that a track is displayed on the screen but speed still says 0.0. Then hold down the speed buttons that look like a “+” and “-” on the right arm of your treadmill for about 5-10 seconds or until the treadmill says dynamic mode. DO NOT TOUCH THE SPEED AGAIN until it is time to recover with a 2 minute jog. To get out of dynamic mode, you just press the “+” button on the speed once you have come to a complete stop.

Screen Shot 2015-02-03 at 12.45.17 PM

This workout I do when I do not have an interval timer or just want a kick in the butt. I used to do this all the time before I had a GPS watch. I would just make a playlist with songs that were about 3-4 minutes each. I would run fast for one song and then recover for the next, repeat until I was wiped out! Advanced should recover with their recovery pace or easy jog.

Running Workout Interval Treadmill

This workout is one of my old favorites I got out of Shape or Self magazine when I was a young 20 something. I used to do it all the time at the gym because there was a line to get on the treadmill and each one had a sign that said, “Only 30 minutes!” This workout was perfect for those days!

Running Workout Treadmill tempo Run

If you are running any races this spring, this workout is great to get your speed up!

Do you have a favorite running interval workout?

Leave it below. Also – have you tried dynamic mode yet? I promise it will kick your butt in a good way.

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Cardio Workout, Fitness, Intervals and Circuits 11

Comments

  1. Lauren @ The Bikini Experiment says

    February 3, 2015 at 2:38 pm

    I have been thinking I need to use the treadmill more. These are great suggestions. Perfect timing!

    Reply
  2. Emma @ Life's A Runner says

    February 3, 2015 at 3:19 pm

    I will definitely be doing workout #4 tomorrow! I have 5 miles on the schedule and the forecast says pouring rain. I’ve ran in that type of weather ONCE and will not again, hah. I’ll do 10min warmup, 10 min cool down and repeat the speed circuit 5x -- I’m excited! 🙂

    Reply
  3. Monique @ Burpees to Bubbly says

    February 3, 2015 at 3:54 pm

    I often do the 3-2-1 format- it’s a great way to keep me entertained throughout my run. the other ones are fun too!

    Reply
  4. Jill @ Champagne for Everyday says

    February 3, 2015 at 10:19 pm

    This is great! I am definitely in the “I hate running but I’ll do it” category, and a lover of the elliptical and power walking…but the treadmill is such a great piece of equipment. I think this interval workout could keep me interested!

    Jill
    Latest Post: Nature’s Corset -- Sculpt Your Waist with 4 Effective Oblique Moves

    Reply
  5. Caroline says

    February 7, 2015 at 8:35 am

    Is there a dynamic mode on every treadmill or just specific kinds? I LOVE the ones at Barry’s, but haven’t seen them anywhere else!

    Reply
    • Sarah says

      February 9, 2015 at 9:59 pm

      I do not think so. Only on the woodways.

      Reply
  6. tova says

    February 16, 2015 at 4:10 am

    Hello!
    Will this work to do one of these and then do one of the 10 min workout u have on yt, and do it for 3 times a week only? 🙂

    Reply
    • Sarah says

      February 16, 2015 at 11:19 am

      of course. why wouldn’t it work?

      Reply

Trackbacks

  1. Chest Back and Abs Barry’s Bootcamp Mini Workout | Sarah Fit says:
    June 19, 2015 at 8:43 am

    […] a class at one of the Barry’s around the country but if not, most of my treadmill workouts on my blog and YouTube channel are this interval based […]

    Reply
  2. Suggested Treadmill Workouts • AbBeltExercises.com says:
    July 29, 2015 at 4:08 am

    […] 5 Treadmill Workouts That Take 30 mins or Less | … – Boston had another snow day yesterday so that meant I took my marathon training indoors on the treadmill. I rarely run on the treadmill on my own because I find it … […]

    Reply
  3. 5 Treadmill Workouts You Can Do in 30-min or Less « Best Body FX says:
    August 3, 2015 at 4:52 pm

    […] out the workouts -- https://sarahfit.com/5-treadmill-workouts-that-take-30-mins-or-less/ ♥ New videos every Tues & Thurs! http://bit.ly/SarahFitYT ♥ Check Out My Book “Get […]

    Reply

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