Treadmill Workout #1

This is a great High Intensity Interval Training Workout. This is designed to burn fat and keep your heart working through the different fat burning and aerobic zones.
I’m going to give you my MPH in parenthesis, but you should work with what is a challenge for you, remember that I ran cross country for two years and have run races ever since.

Walking, you should be able to breathe and carry on a conversation.
Jogging, you should be working, but still allowing your heart rate to recover.
Sprinting, you should be all out, uncomfortable, and not able to talk.

Minutes 1-2 Walk at brisk pace (3.4mph)
Minutes 3-7 Jog at an easy pace- for most this should be around 7.2 mph (8.0mph)
Minute 8 All out sprint- for most this should be around 8.5 mph (9.0mph)
Minutes 9-10 Jog at an easy pace- 7.2 mph (8.0mph)
Minute 11 All out sprint 8.5mph (9.0mph)
Minutes 12-13 Jog at an easy pace- 7.2 mph (8.0mph)
Minute 14 All out sprint 8.5mph (9.0mph)
Minutes 15-16 Jog at an easy pace- 7.2 mph (8.0mph)
Minutes 17-20 Turn the incline up to 10% at a comfortable walking pace (3.2mph)
Minutes 20-24 Walk on a flat incline 0% to recover at 3.4 mph