Treadmill Interval Training

These are sample treadmill interval training workouts. Interval training with a treadmill is only one way of doingInterval training. You don’t have to use a treadmill but if that is the option that is best suited for you then you want to use intervals with it to get the most weight loss and fat burning effect.

For some people a treadmill is the most convenient way to do a cardio workout.

So I am showing some sample treadmill interval training workouts here for you. They are just examples and not the workout I would have you do if you were a client. As a client I would find out and tailor exact times for you and your fitness levels.

These workouts are from Paige Waehner, a certified fitness instructor and author. She proves excellent instructions and explanations in a very clear manner.

Treadmill Interval Training Beginners - Level 1

If you want to learn more about what interval training is and its effect on weight loss, you can to the page: "Interval Training".

The workout is shown using a treadmill with changes in speed and/or incline

Workout Instructions

• For each "work set," use the settings on your machine (incline, speed, resistance, ramps, etc.) to increase intensity.  You should be working out of your comfort zone, but not so hard that you feel dizzy or lightheaded.
• For each "rest set," lower those same settings until you're back to a moderate pace.  You should be completely recovered before the next work set.
• Modify according to your fitness level.
• The RPE levels listed (Rate of Perceived Exertion) help you keep track of your intensity on a scale of 1 - 10.  During rest sets, stay around 4-5 RPE. 
• During work sets, stay around 5-6 RPE.  There isn't a huge difference between the work and rest sets, you simply want to work a little harder during the work sets.
• See your doctor if you have any injuries or conditions.

Treadmill Interval Training Beginner Workout

1. Warm up
2. 5 Minutes:  RPE 3-4: Warm Up at an easy pace
3. Rest Set 
4. 3 Minutes:  RPE 5:  Increase speed from warm up and increase incline 1%.  Keep a moderate pace.
5. Work Set
6. 1 Minute:  RPE  6 - Increase incline 1-3% to raise the intensity level.  You should be working harder!
7. Rest Set 
8. 3 Minutes:  RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
9. Work Set
10. 1 Minute:  RPE  6 - Increase speed 3-5 increments and increase incline 1-2% to raise intensity. 
11. Rest Set
12. 3 Minutes:  RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
13. Cool down
14. 5 Minutes:  RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down
    

Interval Training for Beginners - Level 2

1. 5 Min. Warm Up. RPE 3-4
2. 4 Min. 
3. Rest Set: Increase the speed from the warm up and set the incline to at least 1%.  Keep a moderate pace.  This is your Baseline. RPE: 5
4. 1 Min. Work Set: Increase speed and raise incline, resistance and/or ramps.  You should be working harder and find it difficult to talk. RPE: 7
5. 4 Min.  Rest Set:  Back to Baseline. RPE: 5
6. 1 Min. Work Set: Increase speed and raise incline, resistance and/or ramps. RPE: 7
7. 4 Min. Rest Set:  Back to Baseline. RPE: 5
8. 1 Min. Work Set: Increase speed and raise incline, resistance and/or ramps. RPE: 7
9. 5 Min. Cool down at a slow, easy pace
   

So there you have it. Some treadmill interval training workouts

The Problem With These Wworkouts:

The times are very arbitrary. The times of each level of intensity is going to work great for one person but not for another. If a person's heart rate recovery is very slow, they will get more weight loss results if they spend more time in the lower intensities. That is why I had to design my own interval training method. You can learn more about in the Metabolism Makeover.

Metabolism Makeover

These Interval Training Workouts just examples of what are out there being taught. I actually do not recommend them to most of my clients. I want to first find out what health imbalance they have that is preventing them from losing weight. I have my own interval training routine that is very simple and very effective and anyone can do it regardless of their health imbalances because the rules force you to follow your heart rate. Thus your workout changes consistently.

If you use treadmill interval training, it should be used as part of a comprehensive weight loss program that focuses of restoring health first to lose weight. Knowing how to use it will save you time, money and hassle because you don't have anymore guess work. I lay it out for you. It is all in this book. If you are interested check out Metabolism Makeover.

Got a Question? Ask Me Here!

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