Interval Treadmill Workout
Printable Workout: Fat-Fry Interval Mashup Treadmill Run
Kicking your cardio up a notch and adding different types of intervals to your run, like in this treadmill workout, will battle belly fat and increase your postexercise calorie burn. We've also added some hill work to increase your calorie burn while toning your gams. Once the incline hits six percent, shorten your stride, pick up your knees, and push off from the balls of your feet. Pumping your arms will help you maintain your speed too.
This treadmill run is part of our 31 Days of Fitness workout plan. We've created three different levels on intensity for this interval mashup: if you're new to running, try the Walk/Run plan; and if your goal is to increase your speed, try the Run Faster version. If running is not your thing, here's an elliptical workout to try.
Run
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.5 | 0.0 | Warmup |
| 5:00-6:00 | 5.0 | 0.0 | Rabbit One |
| 6:00-7:00 | 5.5 | 0.0 | Rabbit One |
| 7:00-8:00 | 6.0 | 0.0 | Rabbit One |
| 8:00-9:00 | 5.0 | 0.0 | Rabbit Two |
| 9:00-10:00 | 5.5 | 0.0 | Rabbit Two |
| 10:00-11:00 | 6.0 | 0.0 | Rabbit Two |
| 11:00-12:00 | 5.0 | 0.0 | Rabbit Three |
| 12:00-13:00 | 5.5 | 0.0 | Rabbit Three |
| 13:00-14:00 | 6.0 | 0.0 | Rabbit Three |
| 14:00-15:00 | 3.5 | 0.0 | Recover |
| 15:00-16:00 | 6.0 | 0.0 | Fast |
| 16:00-17:00 | 5.0 | 0.0 | Easy |
| 17:00-18:00 | 6.0 | 0.0 | Fast |
| 18:00-19:00 | 5.0 | 0.0 | Easy |
| 19:00-20:00 | 6.0 | 0.0 | Fast |
| 20:00-21:00 | 5.0 | 0.0 | Easy |
| 21:00-22:00 | 6.0 | 0.0 | Fast |
| 22:00-23:00 | 5.0 | 0.0 | Easy |
| 23:00-24:00 | 6.0 | 0.0 | Fast |
| 24:00-25:00 | 5.0 | 0.0 | Easy |
| 25:00-26:00 | 6.0 | 0.0 | Fast |
| 26:00-27:00 | 3.5 | 0.0 | Recover |
| 27:00-27:30 | 5.5 | 6.0 | Hill Run One |
| 27:30-28:30 | 4.0 | 0.0 | Easy |
| 28:30-29:00 | 5.5 | 6.0 | Hill Run Two |
| 29:00-30:00 | 4.0 | 0.0 | Easy |
| 30:00-30:30 | 5.5 | 6.0 | Hill Run Three |
| 30:30-31:30 | 4.0 | 0.0 | Easy |
| 31:30-32:00 | 5.5 | 6.0 | Hill Run Four |
| 32:00-33:00 | 4.0 | 0.0 | Easy |
| 33:00-33:30 | 5.5 | 6.0 | Hill Run Five |
| 33:30-34:30 | 4.0 | 0.0 | Easy |
| 34:30-35:00 | 5.5 | 6.0 | Hill Run Six |
| 35:00-36:00 | 4.0 | 0.0 | Easy |
| 36:00-36:30 | 5.5 | 6.0 | Hill Run Seven |
| 36:30-37:30 | 4.0 | 0.0 | Easy |
| 37:30-38:00 | 5.5 | 6.0 | Hill Run Eight |
| 38:00-39:00 | 4.0 | 0.0 | Easy |
| 39:00-39:30 | 5.5 | 6.0 | Hill Run Nine |
| 39:30-40:30 | 4.0 | 0.0 | Easy |
| 40:30-41:00 | 5.5 | 6.0 | Hill Run 10 |
| 41:00-46:00 | 3.5 | 0.0 | Cooldown |
Click here to print the Run workout.
Walk/Run
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 2.5 | 0.0 | Warmup |
| 5:00-6:00 | 3.0 | 0.0 | Rabbit One |
| 6:00-7:00 | 4.0 | 0.0 | Rabbit One |
| 7:00-8:00 | 5.0 | 0.0 | Rabbit One |
| 8:00-9:00 | 3.0 | 0.0 | Rabbit Two |
| 9:00-10:00 | 4.0 | 0.0 | Rabbit Two |
| 10:00-11:00 | 5.0 | 0.0 | Rabbit Two |
| 11:00-12:00 | 3.0 | 0.0 | Rabbit Three |
| 12:00-13:00 | 4.0 | 0.0 | Rabbit Three |
| 13:00-14:00 | 5.0 | 0.0 | Rabbit Three |
| 14:00-15:00 | 2.5 | 0.0 | Recover |
| 15:00-16:00 | 4.5 | 0.0 | Fast |
| 16:00-17:00 | 3.5 | 0.0 | Easy |
| 17:00-18:00 | 4.5 | 0.0 | Fast |
| 18:00-19:00 | 3.5 | 0.0 | Easy |
| 19:00-20:00 | 4.5 | 0.0 | Fast |
| 20:00-21:00 | 3.5 | 0.0 | Easy |
| 21:00-22:00 | 4.5 | 0.0 | Fast |
| 22:00-23:00 | 3.5 | 0.0 | Easy |
| 23:00-24:00 | 4.5 | 0.0 | Fast |
| 24:00-25:00 | 3.5 | 0.0 | Easy |
| 25:00-26:00 | 4.5 | 0.0 | Fast |
| 26:00-27:00 | 2.5 | 0.0 | Recover |
| 27:00-27:30 | 4.0 | 6.0 | Hill Run One |
| 27:30-28:30 | 2.5 | 0.0 | Easy |
| 28:30-29:00 | 4:0 | 6.0 | Hill Run Two |
| 29:00-30:00 | 2.5 | 0.0 | Easy |
| 30:00-30:30 | 4:0 | 6.0 | Hill Run Three |
| 30:30-31:30 | 2.5 | 0.0 | Easy |
| 31:30-32:00 | 4:0 | 6.0 | Hill Run Four |
| 32:00-33:00 | 2.5 | 0.0 | Easy |
| 33:00-33:30 | 4:0 | 6.0 | Hill Run Five |
| 33:30-34:30 | 2.5 | 0.0 | Easy |
| 34:30-35:00 | 4:0 | 6.0 | Hill Run Six |
| 35:00-36:00 | 2.5 | 0.0 | Easy |
| 36:00-36:30 | 4:0 | 6.0 | Hill Run Seven |
| 36:30-37:30 | 2.5 | 0.0 | Easy |
| 37:30-38:00 | 4.0 | 6.0 | Hill Run Eight |
| 38:00-39:00 | 2.5 | 0.0 | Easy |
| 39:00-39:30 | 4.0 | 6.0 | Hill Run Nine |
| 39:30-40:30 | 2.5 | 0.0 | Easy |
| 40:30-41:00 | 4.0 | 6.0 | Hill Run 10 |
| 41:00-46:00 | 2.5 | 0.0 | Cooldown |
Click here to print the Walk/Run workout.
Run Faster
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.5 | 0.0 | Warmup |
| 5:00-6:00 | 6.0 | 0.0 | Rabbit One |
| 6:00-7:00 | 7.0 | 0.0 | Rabbit One |
| 7:00-8:00 | 8.0 | 0.0 | Rabbit One |
| 8:00-9:00 | 6.0 | 0.0 | Rabbit Two |
| 9:00-10:00 | 7.0 | 0.0 | Rabbit Two |
| 10:00-11:00 | 8.0 | 0.0 | Rabbit Two |
| 11:00-12:00 | 6.0 | 0.0 | Rabbit Three |
| 12:00-13:00 | 7.0 | 0.0 | Rabbit Three |
| 13:00-14:00 | 8.0 | 0.0 | Rabbit Three |
| 14:00-15:00 | 5.0 | 0.0 | Recover |
| 15:00-16:00 | 8.0 | 0.0 | Fast |
| 16:00-17:00 | 6.0 | 0.0 | Easy |
| 17:00-18:00 | 8.0 | 0.0 | Fast |
| 18:00-19:00 | 6.0 | 0.0 | Easy |
| 19:00-20:00 | 8.0 | 0.0 | Fast |
| 20:00-21:00 | 6.0 | 0.0 | Easy |
| 21:00-22:00 | 8.0 | 0.0 | Fast |
| 22:00-23:00 | 6.0 | 0.0 | Easy |
| 23:00-24:00 | 8.0 | 0.0 | Fast |
| 24:00-25:00 | 6.0 | 0.0 | Easy |
| 25:00-26:00 | 8.0 | 0.0 | Fast |
| 26:00-27:00 | 5.5 | 0.0 | Recover |
| 27:00-27:30 | 7.0 | 6.0 | Hill Run One |
| 27:30-28:30 | 5.0 | 0.0 | Easy |
| 28:30-29:00 | 7.0 | 6.0 | Hill Run Two |
| 29:00-30:00 | 5.0 | 0.0 | Easy |
| 30:00-30:30 | 7.0 | 6.0 | Hill Run Three |
| 30:30-31:30 | 5.0 | 0.0 | Easy |
| 31:30-32:00 | 7.0 | 6.0 | Hill Run Four |
| 32:00-33:00 | 5.0 | 0.0 | Easy |
| 33:00-33:30 | 7.0 | 6.0 | Hill Run Five |
| 33:30-34:30 | 5.0 | 0.0 | Easy |
| 34:30-35:00 | 7.0 | 6.0 | Hill Run Six |
| 35:00-36:00 | 5.0 | 0.0 | Easy |
| 36:00-36:30 | 7.0 | 6.0 | Hill Run Seven |
| 36:30-37:30 | 5.0 | 0.0 | Easy |
| 37:30-38:00 | 7.0 | 6.0 | Hill Run Eight |
| 38:00-39:00 | 5.0 | 0.0 | Easy |
| 39:00-39:30 | 7.0 | 6.0 | Hill Run Nine |
| 39:30-40:30 | 5.0 | 0.0 | Easy |
| 40:30-41:00 | 7.0 | 6.0 | Hill Run 10 |
| 41:00-46:00 | 4.5 | 0.0 | Cooldown |
Click here to print the Run Faster workout.
