The purpose of this workout is to build your cardiovascular endurance and burn more calories by alternating a minute of high intensity with two minutes of low intensity for recovery. During the high intensity segments, focus on working as hard as you can during that minute, then lower your intensity and make sure you are fully recovered before beginning the next high intensity interval. The speeds/inclines given are examples, so modify according to your fitness level.Use the Perceived Exertion Scale or the Target Heart Rate Calculator to monitor your exercise intensity. You can use any piece of cardio equipment to do this workout, including the stairmaster, step mill, cross-trainer, elliptical trainer, rower or stationary bike.
Treadmill Interval Workout
Intensity Levels Warm Up: 5-10 minutes
Low 5 minutes: 3.0+ mph, 0% incline
High 1 minutes:3.2+ mph, incline: 6%
Medium 2 minutes: 3.0+ mph, incline: 1%
High 1 minute: 3.3+ mph, incline: 6%
Medium 2 minutes: 3.0+ mph, incline 1%
High 1 minute: 4.0+ mph, incline 3%
Medium 2 minutes: 3.0+mph, incline: 1%
High 1 minutes: 4.5+mph, incline: 2%
Medium 2 minutes: 3.0+mph, incline 1%
High 1 minute: 5.0+mph, incline 0%
High 1 minute: 3.2+mph, incline 8%
Medium 3 minutes: 3.0+mph, incline 0%
Low 5 minutes: 2.5 mph+, incline: 0% -cool down
Total Workout Time: 32 - 37 minutes
Treadmill Interval Workout
Intensity Levels Warm Up: 5-10 minutes
Low 5 minutes: 3.0+ mph, 0% incline
High 1 minutes:3.2+ mph, incline: 6%
Medium 2 minutes: 3.0+ mph, incline: 1%
High 1 minute: 3.3+ mph, incline: 6%
Medium 2 minutes: 3.0+ mph, incline 1%
High 1 minute: 4.0+ mph, incline 3%
Medium 2 minutes: 3.0+mph, incline: 1%
High 1 minutes: 4.5+mph, incline: 2%
Medium 2 minutes: 3.0+mph, incline 1%
High 1 minute: 5.0+mph, incline 0%
High 1 minute: 3.2+mph, incline 8%
Medium 3 minutes: 3.0+mph, incline 0%
Low 5 minutes: 2.5 mph+, incline: 0% -cool down
Total Workout Time: 32 - 37 minutes
