Fat-Blasting Interval Treadmill Workout
Fat-Blasting Treadmill Intervals and a Printable Plan to Take to the Gym
It's a cardio day in our 31 Days of Fitness workout plan. Time to blast some fast with a drop-set interval run.
If you are new to running or working toward a personal record, we have a workout for you! We've created three versions of this treadmill run along with a printable version of all three levels. If you are new to running, try the Walk/Run plan farther down the page. And if you want to increase the speed, use the Run Faster program.
Be sure to enter our Get Fit 2014 Giveaway for a chance to win $1,000 worth of Champion Athleticwear and a three-night stay for you and a friend at the tranquil and inspirational Red Mountain Resort in Utah! Follow our 31 Days of Fitness workout program to rock your new year with daily workouts.
Run
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.5 | 0.0 | Warmup |
| 5:00-6:30 | 5.0 | 0.0 | Easy |
| 6:30-7:30 | 6.0 | 0.0 | Moderate |
| 7:30-8:00 | 7.0 | 0.0 | Hard |
| 8:00-9:00 | 3.5 | 0.0 | Recover |
| 9:00-10:30 | 5.0 | 2.0 | Easy |
| 10:30-11:30 | 6.0 | 2.0 | Moderate |
| 11:30-12:00 | 7.0 | 2.0 | Hard |
| 12:00-13:00 | 3.5 | 0.0 | Recover |
| 13:00-14:30 | 5.0 | 4.0 | Easy |
| 14:30-15:30 | 6.0 | 4.0 | Moderate |
| 15:30-16:00 | 7.0 | 4.0 | Hard |
| 16:00-17:00 | 3.5 | 0.0 | Recover |
| 17:00-18:30 | 5.0 | 2.0 | Easy |
| 18:30-19:30 | 6.0 | 2.0 | Moderate |
| 19:30-20:00 | 7.0 | 2.0 | Hard |
| 20:00-21:00 | 3.5 | 0.0 | Recover |
| 21:00-22:30 | 5.0 | 4.0 | Easy |
| 22:30-23:30 | 6.0 | 4.0 | Moderate |
| 23:30-24:00 | 7.0 | 4.0 | Hard |
| 24:00-25:00 | 3.5 | 4.0 | Recover |
| 25:00-26:30 | 5.0 | 6.0 | Easy |
| 26:30-27:30 | 6.0 | 6.0 | Moderate |
| 27:30-28:00 | 7.0 | 6.0 | Hard |
| 28:00-33:00 | 3.5 | 0.0 | Cooldown |
Walk/Run
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 2.5 | 0.0 | Warmup |
| 5:00-6:30 | 3.5 | 0.0 | Easy |
| 6:30-7:30 | 4.0 | 0.0 | Moderate |
| 7:30-8:00 | 4.5 | 0.0 | Hard |
| 8:00-9:00 | 2.5 | 0.0 | Recover |
| 9:00-10:30 | 3.5 | 2.0 | Easy |
| 10:30-11:30 | 4.0 | 2.0 | Moderate |
| 11:30-12:00 | 4.5 | 2.0 | Hard |
| 12:00-13:00 | 2.5 | 0.0 | Recover |
| 13:00-14:30 | 3.5 | 4.0 | Easy |
| 14:30-15:30 | 4.0 | 4.0 | Moderate |
| 15:30-16:00 | 4.5 | 4.0 | Hard |
| 16:00-17:00 | 2.5 | 0.0 | Recover |
| 17:00-18:30 | 3.5 | 2.0 | Easy |
| 18:30-19:30 | 4.0 | 2.0 | Moderate |
| 19:30-20:00 | 4.5 | 2.0 | Hard |
| 20:00-21:00 | 2.5 | 0.0 | Recover |
| 21:00-22:30 | 3.5 | 4.0 | Easy |
| 22:30-23:30 | 4.0 | 4.0 | Moderate |
| 23:30-24:00 | 4.5 | 4.0 | Hard |
| 24:00-25:00 | 2.5 | 0.0 | Recover |
| 25:00-26:30 | 3.5 | 6.0 | Easy |
| 26:30-27:30 | 4.0 | 6.0 | Moderate |
| 27:30-28:00 | 4.5 | 6.0 | Hard |
| 28:00-33:00 | 2.5 | 0.0 | Cooldown |
Run Faster
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.5 | 0.0 | Warmup |
| 5:00-6:30 | 7.0 | 0.0 | Easy |
| 6:30-7:30 | 8.0 | 0.0 | Moderate |
| 7:30-8:00 | 9.0 | 0.0 | Hard |
| 8:00-9:00 | 4.5 | 0.0 | Recover |
| 9:00-10:30 | 7.0 | 2.0 | Easy |
| 10:30-11:30 | 8.0 | 2.0 | Moderate |
| 11:30-12:00 | 9.0 | 2.0 | Hard |
| 12:00-13:00 | 4.5 | 0.0 | Recover |
| 13:00-14:30 | 7.0 | 4.0 | Easy |
| 14:30-15:30 | 8.0 | 4.0 | Moderate |
| 15:30-16:00 | 9.0 | 4.0 | Hard |
| 16:00-17:00 | 4.5 | 0.0 | Recover |
| 17:00-18:30 | 7.0 | 2.0 | Easy |
| 18:30-19:30 | 8.0 | 2.0 | Moderate |
| 19:30-20:00 | 9.0 | 2.0 | Hard |
| 20:00-21:00 | 4.5 | 0.0 | Recover |
| 21:00-22:30 | 7.0 | 4.0 | Easy |
| 22:30-23:30 | 8.0 | 4.0 | Moderate |
| 23:30-24:00 | 9.0 | 4.0 | Hard |
| 24:00-25:00 | 4.5 | 0.0 | Recover |
| 25:00-26:30 | 7.0 | 6.0 | Easy |
| 26:30-27:30 | 8.0 | 6.0 | Moderate |
| 27:30-28:00 | 9.0 | 6.0 | Hard |
| 28:00-33:00 | 4.5 | 0.0 | Cooldown |
Not into the treadmill? Here's an interval workout for the elliptical. Don't have access to a treadmill? Run outside, and time your intervals working at three different speeds: easy, moderate, and hard.