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Treadmill Interval Challenges: 10, 20, 30 Minutes

Treadmill Interval Challenges: 10, 20, 30 Minutes


I hate doing cardio inside on stationary equipment. When I need to do cardio inside a gym on a piece of equipment, I usually do intervals to keep myself engaged. This workout is actually awesome. First do your warmup. For me, it was my dynamic exercises, roller, then five minutes of walking on the treadmill. If you warmup on the treadmill, then make sure you end the workout on the treadmill computer. Below are the 20, 30, 10 Treadmill challenges. (in that order)

Treadmill  20 minute Challenge

The interval of this workout is simple: Walk 1 minute, must be less than 3.5mph. Run 1 minute. Every two minutes you increase the incline by 1% for 20 minutes. Here is the full workout by time:

0:00-1:00.  Walk at 1%.20 minute treadmill interval challenge
1:01-2:00.  Run at 1%.
2:01-3:00.  Walk at 2%.
3:01-4:00.  Run at 2%.
4:01-5:00.  Walk 3%.
5:01-6:00.  Run 3%.
6:01-7:00.  Walk 4%.
7:01-8:00.  Run 4%.
8:01-9:00.  Walk 5%.
9:01-10:00 Run 5%.
10:01-11:00 Walk 6%.
11:01-12:00 Run 6%.
12:01-13:00 Walk 7%.
13:01-14:00 Run 7%.
14:01-15:00 Walk 8%.
15:01-16:00 Run 8%.
16:01-17:00 Walk 9%.
17:01-18:00 Run 9%.
18:01-19:00 Walk 10%.
19:01-20:00 Run 10%.

Make sure you walk no faster than 3.5mph. It's all about the running interval, so go fast as you can. The object of this challenge is to cover as much distance as possible (miles). Keep in mind, it will get a lot harder throughout the workout as you are increasing the incline every two minutes.

Enjoy! Let us know how it went or if you have any questions. Also, how far did you get? (miles)

30 Minute Interval Challenge

0:00-1:00.  Walk at 1%.
1:01-2:00.  Run at 1%.
2:01-3:00.  Walk at 2%.
3:01-4:00.  Run at 2%.
4:01-5:00.  Walk 3%.
5:01-6:00.  Run 3%.
6:01-7:00.  Walk 4%.
7:01-8:00.  Run 4%.
8:01-9:00.  Walk 5%.
9:01-10:00 Run 5%.
10:01-11:00 Walk 6%.
11:01-12:00 Run 6%.
12:01-13:00 Walk 7%.
13:01-14:00 Run 7%.
14:01-15:00 Walk 8%.
15:01-16:00 Run 8%.
16:01-17:00 Walk 9%.
17:01-18:00 Run 9%.
18:01-19:00 Walk 10%.
19:01-20:00 Run 10%.
20:01-21:00 Walk 11%
21:01-22:00 Run 11%
22:01-23:00 Walk 12%
23:01-24:00 Run 12%
24:01-25:00 Walk 13%
25:01-26:00 Run 13%
26:01-27:00 Walk 14%
27:01-28:00 Run 14%
28:01-29:00 Walk 15%
29:01-30:00 Run 15%

10 Minute Treadmill Challenge

Notice: Increase incline by 1% every minute.

0:00-1:00 Walk 1%
1:01-2:00 Run 2%
2:01-3:00 Walk 3%
3:01-4:00 Run 4%
4:01-5:00 Walk 5%
5:01-6:00 Run 6%
6:01-7:00 Walk 7%
7:01-8:00 Run 8%
8:01-9:00 Walk 9%
9:01-10:00 Run 10%