Treadmill Tough Guy

After trying out Orange Theory last week, I became fascinated with intervals on the treadmill. It really got my heart rate up, and forced me to push myself, rather than to just truck along at the same pace for 30 minutes where I focus on a television, instead of my heart rate.




I began researching this training trend and found a great way to burn 300 calories in 30 minutes!

Minutes	Incline Percentage	Speed	Activity
0:00 to 1:00	15	2.5 to 3.5	Holding the front rail, walk at an easy pace, performing butt kicks.
1:00 to 2:00	15	2.5 to 2.5	Holding the front rail, walk, rolling onto your toes to perform a calf raise with each step.
2:00 to 3:00	15	2.5 to 3.5	Walk sideways for 30 seconds, switch sides and repeat.
3:00 to 5:00	1	2.5 to 5.5	Break into a speed walk or an easy run.
5:00 to 11:00	1	4.5 to 8.5	Alternate between a one-minute sprint and a one-minute easy run/walk for three sets.
11:00 to 11:30	6	2.5 to 6.5	Keep the intensity at a steady run/walk as you adjust the incline.
11:30 to 12:00	0	2.5 to 6.5	Keep the intensity at a steady run/walk as you adjust the incline.
12:00 to 12:30	8	2.5 to 6.5	Keep the intensity at a steady run/walk as you adjust the incline.
12:30 to 13:00	0	2.5 to 6.5	Keep the intensity at a steady run/walk as you adjust the incline.
13:00 to 13:30	10	2.5 to 6.5	Keep the intensity at a steady run/walk as you adjust the incline.
13:30 to 16:00	0	2.5 to 6.5	Keep the intensity at a steady run/walk as you adjust the incline.
12:00 to 22:00	1	4.5 to 8.5	Alternate between a one-minute sprint and a one-minute easy run/walks for three sets.
22:00 to 26:00	1	2.5 to 6.5	Run at an easy-to-moderate pace.
26:00 to 30:00	0	2.5 to 3.5	Cool down.

Fitness Magazine, August 2012