30 Minute Treadmill Workout to Help you Bust Boredom

Woman running on treadmill in gym
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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.





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.

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."