5 Calorie-Burning Treadmill Workouts
60-Minute Treadmill Workouts continued...
Move to the floor:
• Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.
• Do one set of 30 bicep curls with dumbbells while alternating lunges.
Return to the treadmill:
Time | Speed/Intensity | Incline | Perceived Exertion |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
1 min. | 4.5 - speed walk/run | 6% | Level 6-7 |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
1 min. | 4.5 - speed walk/run | 6% | Level 7 |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 30 chest presses with hand weights on a stability ball (hips in air).
• Do set of 30 reverse flies with hand weights on a stability ball (hips in air).
• Stretch.
Interval Treadmill Trek:
Start on treadmill:
Time | Speed/Intensity | Incline | Perceived Exertion |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
1 min. | 4.5 - speed walk/run | 6% | Level 6-7 |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
1 min. | 4.5 - speed walk/run | 6% | Level 7 |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
Slow down gradually before you stop.
Move to the floor:
- Do one set of 30 tricep dips on a bench.
- Do one set of 30 push-ups.
Return to the treadmill:
Time | Speed/Intensity | Incline | Perceived Exertion |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
1 min. | 4.5 - speed walk/run | 6% | Level 6-7 |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
1 min. | 4.5 - speed walk/run | 6% | Level 7 |
1 min. | 3.5 - walk/slow jog | 4% | Level 4 |
Slow down gradually before you stop.
Finish on the floor:
- Do one set of 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.
- Do two sets of planks on your elbows, holding for one minute each time.
- Stretch.
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 - 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% |
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