30-Minute Treadmill Workout

Whether you are hopping on the treadmill again after a long break or just looking to switch your routine up, we have a great workout for you! Treadmills are great tools that can help you increase your heart rate while limiting the impact that your joints would get from running on a hard surface. Newer treadmills are loaded up with flex systems that allow the tread to absorb the force from your foot striking the ground. Pretty cool, right? These are a great option if you’ve experienced shin splints before, or if you love to run but are trying to reduce the impact on your joints. Another benefit of treadmills that we love is that they make it easy to track, manage and monitor your pace, so you can easily follow along with a workout.

This workout uses different paces for different intervals, so before we jump in (or run in), we need to set our paces. We’ll utilize three paces that vary in intensity for this one, and then we’ll use those three different intervals to achieve the response in the body that we’re looking for! Not a runner? No worries! We have also adapted the paces to power walkers. Power walkers will utilize incline instead of speed to increase intensity, so get ready to climb! Here are the 3 paces you’ll need to set:

Base – This is a pace that you could hold for 30 minutes if you needed to. This pace should bring your heart rate down after more intense intervals, but you should still feel like you’re exercising.

Burn – Burn is about getting out of your comfort zone and pushing yourself. This is a pace that you should be able to do for about 4-5 minutes if you had to without stopping. 

All Out – This is the most intense interval of the round! This should be a very challenging pace for you that you could only hold for about 1 minute if you had to. 

The chart below has recommended speeds. Remember that you may need to adjust these based on your fitness level. If you have any questions, stop by your local Anytime Fitness and a Coach will be happy to help you!