Unless you’re surrounded by other sweaty runners and being cheered on by a coach (and a solid playlist), the treadmill isn’t always the most motivating place to be. When you’re by yourself, even a 30-minute treadmill workout can really drag on.
If you want to reap the benefits of running inside without practically falling asleep on the belt, though, then I have got something for you.
Staying mentally engaged—and torching ALL the calories—on the treadmill is as simple as this: intervals.
Interval training (typically referred to as high-intensity interval training) alternates high-intensity bursts of work with periods of rest. So, instead of slogging away at a steady pace for your entire workout, you bounce between hard efforts and easy recovery.
Changing up your effort like this is not only more interesting, but also requires you really pay attention. Otherwise, you might just miss your cue to turn up the speed or crank up the incline!
It’s also got major benefits for your bod—especially if you’re hitting the tread with the goal of shedding body fat.
You see, during easy intervals, your body relies on the aerobic energy system, meaning it uses oxygen as its primary fuel source. During those intense bursts, meanwhile, the anaerobic energy system—which uses carbohydrates in the body for energy—kicks in.
As you switch up your effort level (and the energy system you’re using) like this, you burn crazy amounts of calories; significantly more than you would on a comfortable, steady-state run—even if you work out for the exact same amount of time. Over time, this makes it easier to say sayonara to fat. (Of course, you’ll still strengthen your heart and boost your cardiovascular health and fitness, too.)
Whether you want more bang for your buck for every minute or don’t have time for an hour-long distance run, this 30-minute treadmill workout will spike your heart rate, turn up the heat, and get you burning big time. Oh and BONUS: I threw some hills in there to really work your hamstrings and glutes, too.
Remember, the intensities here are just suggestions. Everyone’s cardiovascular fitness level is different; the key thing here is your effort. So, are you ready rock and roll? LET’S SWEAT!
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