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5 Calorie-Burning Treadmill Workouts

Short on time? These fast, power-packed routines are for you.

60-Minute Treadmill Workouts continued...

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 a set of 30 reverse flies with hand weights on a stability ball (hips in air).
  • Stretch.

Interval Treadmill Trek:

Start on treadmill:

TimeSpeed/IntensityInclinePerceived Exertion
1 min.3.5 mph - walk/slow jog4%Level 4
1 min.4.5 - speed walk/run6%Level 6-7
1 min.3.5 - walk/slow jog4%Level 4
1 min.4.5 - speed walk/run6%Level 7
1 min.3.5 - walk/slow jog4%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 pushups.

Return to the treadmill:

TimeSpeed/IntensityInclinePerceived Exertion
1 min.3.5 mph - walk/slow jog4%Level 4
1 min.4.5 - speed walk/run6%Level 6-7
1 min.3.5 - walk/slow jog4%Level 4
1 min.4.5 - speed walk/run6%Level 7
1 min.3.5 - walk/slow jog4%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 1 minute each time.
  • Stretch.

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.

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