45-Minute Treadmill Workout for Those Who Bore Easily

Treadmill
Treadmill. Scott Barbour / Stringer / Getty Images

Let's be honest. Treadmill workouts get boring pretty darn quick, which is why we have to work a little harder to stay motivated. One way to do that is by changing your settings at different points throughout the workout. By doing this, you not only get a more effective workout - Since you're not slogging at the same pace the entire time - But the workout feels shorter. Why? Because you're focusing on very small chunks of the workout rather than thinking - Wow, I have to keep doing this for 45 minutes?

This workout involves increasing your speed and/or incline for short intervals before bringing them back down to a medium intensity. Increase or decrease the speed according to your fitness level and use the Perceived Exertion Scale to work at the suggested perceived exertion levels. Modify the workout to fit your fitness level, preferences and goals. Keep in mind, you can also do this on any piece of fitness equipment or during your outdoor workouts.

TimeIntensity/SpeedPerceived Exertion
5 minutesWarm up at an easy pace, gradually increasing your intensity4-5
1 min.Increase speed and incline 2 increments every 15 seconds6-7
1 min.Stay at this level for 1 minute7-8
1 min.Decrease speed and incline 2 increments every 15 seconds5-6
5 min.Walk or run at a moderate pace5
1 min.Increase speed and incline 3 increments every 20 seconds6-7
1 min.Stay at this level for 1 minute7-8
1 min.Decrease speed and incline 3 increments every 20 seconds5-6
5 min.Walk or run at a moderate pace5
3 min.Increase either speed or incline (or both) until7
5 min.Walk or run at a moderate pace5
1 min.Increase speed and incline 2 increments every 15 seconds6-7
1 min.Stay at this level for 1 minute7-8
1 min.Decrease speed and incline 2 increments every 15 seconds5-6
5 min.Walk or run at a moderate pace5
3 min.Increase incline so that you're working just out of your comfort zone6
5 min.Cool down at an easy pace4
 Total Workout Time: 45 Minutes 

More About Interval Training

Interval training is a great way to spice up any cardio machine workout, not just the treadmill. In fact, you'll get a better workout if you mix up your speed, incline and resistance throughout the workout, getting your body out of your comfort zone for short periods of time and then allowing your body to recover.

So, instead of staying at the same pace for the entire workout, you can break it up like the workout above.

  • Choose an interval for your work intervals - If you're a beginner, you might start with a 1-minute work interval. More advanced exercisers can try different lengths and intensities.
  • Choose your rest intervals - If you're a beginner, you might want to have at least the same amount of time to recover if not more. So, if you're working hard for 1 minute, you would rest and recover for 1-2 minutes. Or until you feel like you can work hard again.
  • Choose your intensity - When you're in your work intervals, figure out how you'll increase intensity. If you're on a treadmill, you can use incline and speed. If you're on an elliptical, you can use speed and resistance. Choose an intensity that feels hard and like something you could do for the length of time you've chosen.
  • Repeat - Repeat those work/rest intervals for anywhere from 10-45 minutes. The harder you work, the shorter your workout should be. So, if you're working at, say, a Level 5-6 on this Perceived exertion scale during your work intervals, you're staying more aerobic. If you're working at a Level 8-9, you're more anaerobic and won't be able to hold that intensity for very long.

    More Cardio Machine Interval Workouts

    Try interval training once or twice a week to blast more calories and build endurance.

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