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30-Minute Treadmill Workout

This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.

Time Speed/Intensity Incline
5 min. 3.5 - 4.5 mph - walk 1%-2%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
5 min. 3.0 - 4.0 - walk 0%

20-Minute Treadmill Workouts

Short on time? Here are two 20-minute treadmill workouts. The first focuses on running; you'll keep bumping up the treadmill's pace. The second is all about climbing, with frequent changes in the treadmill's incline.

Both routines -- designed by Jeff Baird, owner of Chaos Conditioning in Atlanta -- include a range of speeds, depending on your fitness level.

Running Workout

Time Speed Incline
1 min. 6.5 mph/5.5 mph/4.5 mph 0%
1 min. 7.0 mph/6.0 mph/5.0 mph 0%
1 min. 7.0 mph/6.0 mph/5.0 mph 3%
1 min. 7.5 mph/6.5 mph/5.5 mph 0%
1 min. 8.0 mph/7.0 mph 6.0 mph 0%
2 min. 9.0 mph/7.5 mph/6.5 mph 0%
1 min. 6.5 mph/5.5 mph/4.0 mph 6%
1 min. 7.0 mph/6.0 mph/4.5 mph 0%
45 sec. 10.0 mph/9.0 mph/6.0 mph 0%

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

-
Beats
PER
Seconds

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

-
Beats
PER
Seconds