Treadmill Workout: 30-Minute Pyramid Intervals

Torch Calories With Treadmill Intervals

by Susi May 5/05/14 294 Reactions 26.9K Shares Print

Spice up your cardio and target belly fat with intervals! Day five of our Bikini Body Countdown workout plan is only 30 minutes, but playing with your speed increases the calories you burn after you jump off the treadmill. This boredom-busting run changes by the minute, ramping up with speed bursts, but bringing you back to a slower pace to recover.

As always, feel free to adjust the speed up or down as necessary; just make sure you're challenging yourself. If you're looking to try running intervals but want to start a little slower, try this beginner's interval plan.

Click here for a printable version of this workout.

Source: Shutterstock

hannahraguse 1 year

Was a great test and changing the speed every minute made the time fly by ! Will be using this every Monday to test how I am improving :)

dar-78 1 year

this is a great workout but some people have problems with the speed, if thats the case try this , do warm up as per then start on a incline of 1 and speed of 7,5 m/h but evey min put the incline up .5 but when u get to inclines of 7 drop speed to 7 and incline 8 speed to 6.4 . keep going till u reach incline of 9.5 to 10, then drop to 6 m/h and incline of 2 to recover for 5 mins . then work on the legs ( streaching) now work on flat interval trg to work harder. incline 0 , speed 6. every min add .5 till reach 8.5 or 9 then back to 5 m/h to recover and cool down as norm. i find this good for my hill workout and cardio vas, esp for my last third of races to finish strongh .

3 years

I used this today and it is quite a workout. I'm prepping for my first 5 mile race in a month, so I will definitely use this plan to get my speed up from my regular 5K pace

3 years

I did this workout this morning! I thought it would be super easy as I usually run at 6.0-6.5 for 30 minutes, but MAN this was tough! It felt great and having to change up the times each minute made the whole workout go by fast! I am definitely going to keep using this one!

dkleo10 3 years

I'm going to print this out and try it this week. Always looking for more ways to shake up a treadmill workout.

3 years

I'm going to try this today, though I think it will be hard to keep changing the speeds so often!

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