Skip to content

    20-Minute Treadmill Workouts continued...

    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%

    Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.

    Climbing Workout

    Time Speed Incline
    1 min. 4.0 mph/4.0 mph/4.0 mph 9%
    1 min. 4.0 mph/4.0 mph/3.5 mph 12%
    2 min. 4.0 mph/3.5 mph/3.0 mph 15%
    1 min. 7.0 mph/6.0 mph/4.5 mph 0%
    1 min. 5.5 mph/5.0 mph/4.5 mph 0%
    1 min. 5.5 mph/5.0 mph/4.5 mph 3%
    2 min. 4.0 mph/3.5 mph/3.0 mph 15%
    1 min. 4.0 mph/4.0 mph/4.0 mph 9%

    Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.

    WebMD Feature

    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