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30-Minute Treadmill Workout

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

TimeSpeed/IntensityIncline
5 min.3.5 - 4.5 mph - walk1%-2%
1 min.5.0 - 5.5 - speed walk/jog2%-3%
2 min.4.0 - 5.0 - walk/slow jog0%-1%
1 min.5.0 - 5.5 - speed walk/jog2%-3%
2 min.4.0 - 5.0 - walk/slow jog0%-1%
1 min.5.0 - 5.5 - speed walk/jog2%-3%
2 min.4.0 - 5.0 - walk/slow jog0%-1%
1 min.5.0 - 5.5 - speed walk/jog2%-3%
2 min.4.0 - 5.0 - walk/slow jog0%-1%
1 min.5.0 - 5.5 - speed walk/jog2%-3%
2 min.4.0 - 5.0 - walk/slow jog0%-1%
1 min.5.0 - 5.5 - speed walk/jog2%-3%
2 min.4.0 - 5.0 - walk/slow jog0%-1%
1 min.5.0 - 5.5 - speed walk/jog2%-3%
2 min.4.0 - 5.0 - walk/slow jog0%-1%
5 min.3.0 - 4.0 - walk0%

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

TimeSpeedIncline
1 min.6.5 mph/5.5 mph/4.5 mph0%
1 min.7.0 mph/6.0 mph/5.0 mph0%
1 min.7.0 mph/6.0 mph/5.0 mph3%
1 min.7.5 mph/6.5 mph/5.5 mph0%
1 min.8.0 mph/7.0 mph 6.0 mph0%
2 min.9.0 mph/7.5 mph/6.5 mph0%
1 min.6.5 mph/5.5 mph/4.0 mph6%
1 min.7.0 mph/6.0 mph/4.5 mph0%
45 sec.10.0 mph/9.0 mph/6.0 mph0%

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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...

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