20 Minute Treadmill Workout

Today has not started the way I had intended it to. I was supposed to take a 9:15 am HIIT class at the gym, but then got no sleep last night so decided to let myself sleep in instead. Hence, the late blog post!

Have you ever had those nights where you toss and turn and wake up every hour? They’re the worst. I think it’s because I went to bed earlier last night to start getting my body used to normal schedule again before I start work next Monday. Better now than on Sunday I suppose!

Anyway, I wanted to share a treadmill workout I’ve been doing lately. It can be 20-30 minutes, it really depends on you. It’s a mix of a tempo type run and high intensity intervals.

20 Minute Treadmill Workout
I hate running on the treadmill. I can’t do steady state runs, so I try to create interval workouts in order to pass the time faster. If you want to make this workout longer, you can do a longer warm up run or cool down run (I usually do a cool down jog of about a 1/2 mile), or you can add to the intervals. For example, instead of stopping at 7.2, you could keep going until 8.0. I repeat the yellow portion five times, but you could do more or less depending on how you feel.

If these speeds aren’t right for you, adjust them to whatever level you’re at. Each week, I’ve been adding a little speed, similar to how each week you may add more weight to your lifting routine. I started at 9.0 for the sprints and am now at 9.5!

If you have a treadmill interval workout, please share it with me! Tweet me or leave a comment. I need one that will get me to about 5-6 miles…so I’m open to ideas :)

Do you run on the treadmill in the winter? How do you not get bored??


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  1. I’ll have to try this. I hate the treadmill. I just can’t do it. But I know there will come a day when I can’t run outside and I’ll need to use the treadmill…..
    Rebecca @ Strength and Sunshine recently posted…The Stains On My Yoga MatMy Profile

  2. This is great, and almost exactly what I always do on the treadmill! I bump up the speed every two minutes. It helps keep the boredom at bay. The bad news is, I can never get in a long run because I can’t help but keep changing the speed, haha.
    RFC recently posted…Shin Splints & Running: 10 Tips for Treatment and Prevention of Shin PainMy Profile

    • haha same here! By the time I get to 3-4 miles I’m so tired because of doing intervals. I don’t think I can run for longer than that…I think I’ve only ran 6+ miles on the treadmill like 2 times!

  3. I seriously hate treadmills, but intervals might make it bearable. Thanks for posting!
    Wendy @ Wholistic Woman recently posted…A Marathon in 2015?My Profile

  4. The past few months I’ve been really trying to do more treadmill workouts. I have been doing the same and incorporation sprints and hills just to keep myself entertained. I just find the treadmill so boring!
    Daisy @ Fit Wanderlust Runner recently posted…Snowboarding After Three Years!My Profile

  5. I still get vertigo on the treadmill, but I definitely will try this outside our on the stair mill! YAY!

  6. This is a GREAT treadmill workout to spice things up when you are in a running (or gym) slump. Thanks for sharing. :)
    Rachel recently posted…Motivation and PlanningMy Profile

  7. I run on the treadmill at times throughout the year – not just in the winter. I love it for speedwork!! We actually just got a treadmill in our basement, which I’m super excited about. :)
    Heather @ FITaspire recently posted…Curry Shrimp RecipeMy Profile

  8. I used to run on the treadmill without a problem, now I get incredibly bored after just 2 miles so having a planned workout really helps! I can do speed work just not loooong workouts any longer!
    Taylor @ LiftingRevolution recently posted…Check Yourself: 5 Easy To Fix Common Kettlebell MistakesMy Profile

  9. The treadmill is a love/hate relationship. It makes me want to poke my eyes out while I’m on it but I’m so thankful for it on days like today when it’s 19 degrees and the winds are whipping around. And I can never just run – I need to mix it up!
    Angela @ Happy Fit Mama recently posted…Boston Marathon Training Begins Now!My Profile

  10. It is so good to mix it up on the treadmill. sometimes the miles can be so boring. I love doing treadmill intervals and this workout looks perfect!
    Sandra Laflamme recently posted…Dream Big. It’s time to set some new goals.My Profile

  11. I really don’t like doing steady state runs on the treadmill either! It drives me batty. This looks like a fun way to mix it up. I’ll have to try it next time I’m stuck running indoors!
    Christine @ Love, Life, Surf recently posted…New Year. New Word of the Year.My Profile

  12. I can never do more than 30 minutes on a treadmill because I get bored so easily. However, the last few weeks of December were wet and miserable, and the treadmill was the only answer if I wanted to do any kind of running. This workout will definitely save me on those rainy days!
    Lisa @ Healthy Nibbles & Bits recently posted…Vegetarian Tandoori Naan PizzaMy Profile

  13. For longer treadmill runs I like doing speed repeats with equal distance recovery. So 400 m fast, 400 m recovery, 800 m fast, 800 recovery, etc. And then head back down the pyramid. It’s so hard but prevents too much boredom!
    Emily @MyHealthyishLife recently posted…Looking Ahead: Running in 2015My Profile

  14. Nice Article and Idea About Treadmill
    thanks For guide and Nice Sharing
    Keep up it
    Jessica Allen recently posted…Who’s Tracking Your Smartphone and How to Stop Your Smartphone Tracking in 2015 (infographic)My Profile

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