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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

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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.

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