How to Interval Train on a Treadmill

Interval training is a great way to increase the number of calories you burn in a short period of time during a workout. The increase and decrease in your heart rate during interval training causes your body to burn off more calories than staying at a steady heart rate throughout your workout. In fact, using interval training on a 30-minute workout on a treadmill will burn twice the calories as an average 30-minute jog.

Things You'll Need

  • Treadmill
  • Timer
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Instructions

    • 1

      Set the treadmill's timer to count down from 30 minutes. This will help you to keep track of your timing during your interval training.

    • 2

      Walk at a slow pace on the treadmill for three minutes to warm up. This will help to loosen your muscles and get the blood flowing so that you can work your way up to a faster speed later. At this pace, you should be able to comfortably have a conversation with a person next to you.

    • 3

      Speed the treadmill up to a moderate pace for the next five minutes. This pace should increase your heart rate from the original speed. You should be able to talk to someone if you needed to, but not be able to hold a casual conversation.

    • 4

      Increase the speed on the treadmill to a brisk jog for eight minutes. At this speed, you should be breathing hard enough that you're unable to talk to someone. This is not an all-out run, only a jog. You should not be going at your fastest speed.

    • 5

      Slow to a moderate pace for five minutes. Ramp up to another brisk jog for an additional three minutes. Slow the treadmill down again to the moderate pace for another two minutes.

    • 6

      Use the last minutes to slow the treadmill down to a casual walking-and-talking speed to get your heart rate back to normal.