Cardio Cardio Machines 30 Minute Treadmill Workout to Help you Bust Boredom By Paige Waehner Updated October 13, 2017 Pin Flip Email Print Xavier Arnau/E+/Getty Images More in Cardio Cardio Machines Interval Training Exercise for Weight Loss Bored with the usual treadmill workouts? The best way to deal with the 'Dreadmill' is to change what you're doing and a great way to do that is with interval training. With this type of training, you go from one level of intensity to another and each interval is short, so instead of dreading that 30-minute workout, now you're only focused on very small chunks. You don't have to do 30 minutes — you only have to do that 1- or 2-minute interval. You'll be amazing at how quickly your workout will fly by when you try intervals. Plus, you'll burn more calories and teach your body how to work harder without having to be miserable for the entire workout. Interval Training for More Calorie Burn This interval workout will help you bust boredom and burn more calories by changing your speed throughout the workout. This is much more efficient than steady state training because you're targeting all of your energy systems, not just the so-called 'fat burning zone.' You'll alternate high-intensity intervals with recovery intervals, a proven way to boost endurance and burn more calories in a shorter period of time. The incline changes throughout the workout, so increase or decrease your speed to match the suggested perceived exertion. The inclines listed are only suggestions, so modify them to fit your perceived exertion and see your doctor if you have any medical conditions, illnesses or injuries. Time Intensity/Speed Inc PE 8 min. Warm up at an easy pace 1% Level 3-4 5 min. Increase speed to a moderate intensity- This is your baseline 1% Level 5 1 min Increase speed to a moderate-high intensity 2% Level 7 2 min Back to baseline 0% Level 5 1 min Increase speed to a high intensity 3% Level 8 2 min Back to baseline 0% Level 5 1 min Increase speed to a very high intensity 3% Level 9 2 min Back to baseline 0% Level 5 1 min Go all out, as fast as you can 4% Level 9 2 min Back to baseline 0% Level 5 5 min Cool down at an easy pace 0% Level 3-4 Total Workout Time: 30 Minutes Tips for Better Workouts On important thing about interval workouts is this: Your settings won't always stay the same throughout the workout. You're not necessarily trying to go for a certain speed, but trying to work at a certain level of intensity. When you start the workout, you might be able to go faster. As you push yourself throughout the workout, you may find you have to slow down or even reduce your incline to stay at the suggested perceived exertion. That's normal and it's okay. Don't be a slave to your settings. Adjust them as needed to stay safe and work hard. Over time, you'll have a better sense of your body and how you feel at different speeds and inclines, so you can guess your settings with more accuracy. Don't be afraid to push a little and go higher than you think you can...you can also lower the incline at any time if you feel you're working too hard. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Continue Reading Article Boredom Buster – The 45-Minute Treadmill Workout for Those Who Bore Easily Article Get Started With a Cardio 30-Minute Workout for Beginners Article 4 Cardio Workouts That Maximize Your Afterburn Article Boredom-Busting 30-Minute Cardio Medley Workout Article Bust Boredom and Burn Calories With This Cardio Endurance Workout Article Spice Up Your Elliptical Workout With These Short, Intense Intervals Article Bust Boredom With a Speed and Incline Treadmill Workout Article Interval Training Workout for Beginners Level 3 Article Burn Calories With This 64-Minute HIIT Workout Article Cardio Workouts That Burn 300 Calories in 30 Minutes Article Get Moving with a Treadmill Hill Workout List Try Quick and Effective Run Workouts If You Got 30 Minutes Article How to Choose a High Intensity Interval Training Treadmill Workout List The Celebrity Workout You Can Do at Home Article 30-60-90 Mixed Interval Training Workout Article Ramp it Up With this Interval Training Workout for Beginners Want to Lose Weight in 2019? Let us help you with a personalized meal plan!