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Training / March 2021
Jenna Autuori Dedic, Reebok Contributor

5 Treadmill Routines to Beat Exercise Boredom

Odds are, your exercise routine needs a serious refresh right now. These treadmill plans hurt so good, you’ll keep coming back for more.

Whether you’ve got one at home or you’re using it at the gym, treadmills are a staple in your fitness stable. But let’s face it—running on a treadmill can be monotonous. “Getting creative in how you walk or run on this machine is what turns your workout up a notch and kills any boredom,” says Andrew Abt, founder of ABTsolute Training Systems in New Rochelle, NY. These five expert-created workouts rely on treadmill interval training to maximize your fitness gains while keeping you motivated. Add them to your usual routine to keep things fresh. 
 

Fartlek Treadmill Workout

Instagram fit-fluencer and trainer Madeline Custer suggests a classic “fartlek” workout—Swedish for “speed play”—which has you alternating between periods of fast running (80 to 90 percent of max effort) and periods of slower running. “Not only are you building endurance, you’re teaching your legs how to quickly shift gears and recover without having to walk,” says Custer. The routine finishes with an uphill climb to boost the booty burn. 
 
Minutes Activity Speed (mph) / Incline 
0 to 2:00         Warm Up 5.0 / 5%
2:00 to 2:30 Run fast 7.5 / 0%
2:30 to 3:30 Jog 4.0 / 0%
3:30 to 4:00 Run fast 7.7 / 0%
4:00 to 5:00 Jog 4.0 / 0%
5:00 to 5:30 Run fast 8.0 / 0%
5:30 to 6:30 Jog 4.0 / 0%
6:30 to 7:00 Run fast 7.5 / 0%
7:00 to 8:00 Jog 4.0 / 0%
8:00 to 8:30 Run fast 7.7 / 0%
8:30 to 9:30 Jog 4.0 / 0%
9:30 to 10:00 Run fast 8.0 / 0%
10:00 to 11:00 Jog 4.0 / 0%
11:00 to 12:00 Transition run 5.0 / 5%
12:00 to 13:00 Incline run 5.0 / 9%
13:00 to 14:00 Incline run 6.0 / 8%
14:00 to 15:00 Incline run 7.0 / 5%
 
 

HIIT Treadmill Routine

Personal trainer Abt mixes max effort with total recovery in this workout. “This type of back and forth will leave you breathless after you sprint—then once you recover, you can attack your next sprint with the same or higher level of intensity,” he says. You’ll burn more calories in a shorter amount of time by taking quick breaks (hopping onto the sides of the treadmill) then getting after it again. Just like with the fartlek workout, your best running shoe choice for a HIIT treadmill routine is a lightweight option, like the Floatride Run Fast 2
 
Warm up: 3 minutes of walking.
 
Minutes Activity Speed (mph) / Incline 
0 to 2:00         Run 6.0 / 2.5%
2:00 to 3:00 Rest
3:00 to 4:30 Run 7.0 / 2.5%
4:30 to 5:15 Rest
5:15 to 6:15 Run 7.5 / 2.5%
6:15 to 7:00 Rest
7:00 to 8:00 Run 7.5 / 2.5%
8:00 to 8:45 Rest
8:45 to 9:30 Run 7.5 / 2.5%
9:30 to 10:15 Rest
10:15 to 11:15 Run 7.5 / 2.5%
11:15 to 12:00 Rest
12:00 to 13:00 Run 7.5 / 2.5%
13:00 to 14:00 Rest
14:00 to 14: 45 Run fast 8.0 / 2.5%
14:45 to 15:15 Rest
15:15 to 16:00 Run fast 8.0 / 2.5%
16:00 to 16:30 Rest
16:30 to 17:15 Run fast 8.0 / 2.5%
17:15 to 17:45 Rest
17:45 to 18:30 Run fast 8.0 / 2.5 %
18:30 to 19:30 Rest
19:30 to 20:00 Run faster 8.5 / 2.5%
20:00 to 20:20 Rest
20:20 to 20:50 Run faster 8.5 / 2.5%
20:50 to 21:10 Rest
21:10 to 21:40 Run faster 8.5 / 2.5%
21:40 to 22:40 Rest
22:40 to 23:25 Sprint 9.0 / 2.5%
23:25 to 24:25 Rest
24:25 to 24:55 Sprint 10.0 / 2.5%
24:55 to 25:25 Rest
25:25 to 26:25 Sprint 10.0 / 0%
26:25 to 27:00 Rest
 
  

Uphill Interval Treadmill Workout

Personal trainer and Barry’s Bootcamp pro Rhonda Hunt from Scarsdale, NY, uses this program to build toughness by running uphill. “This workout increases your endurance by keeping your pace the same as you increase the incline, then lets you show off your strength by increasing your speed when you hit the flat surface,” Hunt says. 
 
Warm up: 3 minutes of walking and side shuffles on a 3% incline.
 
Minutes Activity Speed (mph) / Incline
0 to 1:00         Jog 4.0 / 0%
1:00 to 2:00 Jog 4.0 / 3%
2:00 to 3:00 Quick jog 5.0 / 0%
3:00 to 4:00 Light run 6.0 / 0% 
4:00 to 5:00 Run 7.0 / 0%
5:00 to 6:00 Fast run 8.0 / 0%
6:00 to 7:00 Quick jog 5.0  / 0%
7:00 to 8:00 Jog 4.0 / 0% 
8:00 to 9:00 Recover light jog or walk (pick your pace)
9:00 to 9:30 Jog 4.0 / 2% 
9:30 to 10:00 Jog 4.0 / 4%
10:00 to 10:30 Jog 4.0 / 6%
10:30 to 11:00 Jog 4.0 / 8%
11:00 to 11:30 Quick jog 5.0 / 6% 
11:30 to 12:00 Run 6.0 / 4% 
12:00 to 12:30 Fast run 7.0 / 2% 
12:30 to 13:00 Hard run 8.0 / 0% 
13:00 to 14:00 Recover light jog or walk (pick your pace)
14:00 to 15:00 Jog 4.0 / 0% 
15:00 to 16:00 Run 6.0 / 0% 
16:00 to 17:00 Jog 4.0 / 0% 
17:00 to 18:00 Fast run 8.5 / 0% 
18:00 to 19:00 Recover light jog or walk (pick your pace)
19:00 to 19:30 Jog 4.0 / 6% 
19:30 to 20:00 Quick jog 5.0 / 4% 
20:00 to 20:30 Run 6.0 / 2% 
20:30 to 21:00 Fast run 7.0 / 0% 
21:00 to 21:30 Jog 4.0 / 0% 
21:30 to 22:00 Sprint 8.5+ / 0%
22:00 to 23:00 Recover light jog or walk 3.0 / 0%
23:00 to 24:00 Run 6.0 / 0% 
24:00 to 24:30 Jog 4.0 / 0% 
24:30 to 25:00 Sprint 8.5+ / 0%
25:00 to 26:00 Recover light jog or walk 3.0 / 0%
26:00 to 27:00 Run 6.0 / 0% 
27:00 to 27:30 Sprint 8.5+ / 0%
27:30 to 28:30 Recover light jog or walk 3.0 / 0%
28:30 to 29:00 Jog 4.0 / 0% 
29:00 to 29:30 Run 6.0 / 0% 
29:30 to 30:00 Sprint 8.5+ / 0%
 
 

Cardio Ladder Treadmill Routine

Sam Karl, co-founder of Kamps Fitness in Miami, uses two speeds—your jog pace and your push-it pace—to create a ladder workout. Start the ladder with your longest jog (an easy pace) and shortest sprint (your push-it pace), then gradually decrease the amount of time you’re jogging, while increasing time spent sprinting
 
Warm up: 3 minutes of walking and side shuffles.
 
Minutes Activity Speed (mph)
0 to 1:30         Jog 5.0 – 7.0
1:30 to 2:00 Sprint 8.0 – 10.0
2:00 to 3:20 Jog 5.0 – 7.0
3:20 to 4:00 Sprint 8.0 – 10.0
4:00 to 5:10 Jog 5.0 – 7.0
5:10 to 6:00 Sprint 8.0 – 10.0
6:00 to 7:00 Jog 5.0 – 7.0
7:00 to 8:00 Sprint 8.0 – 10.0
8:00 to 8:50 Jog 5.0 – 7.0
8:50 to 10:00 Sprint 8.0 – 10.0
10:00 to 10:40 Jog 5.0 – 7.0
10:40 to 12:00 Sprint 8.0 – 10.0
12:00 to 12:30 Jog 5.0 – 7.0
12:30 to 14:00 Sprint 8.0 – 10.0
14:00 to 15:00 Recovery walk 2.0 – 4.0
15:00 to 17:00 Jog 5.0 – 7.0
17:00 to 17:30 Run fast 6.5 – 8.5
17:30 to 18:00 Sprint 9.0+
18:00 to 19:00 Walk 2.0 – 4.0
19:00 to 19:30 Run fast 6.5 – 8.5 
19:30 to 20:00 Sprint 9.0+
20:00 to 21:00 Walk 2.0 – 4.0
21:00 to 21:30 Run fast 6.5 – 8.5
21:30 to 22:00 Sprint 9.0+
22:00 to 23:00 Walk 2.0 – 4.0
23:00 to 23:30 Run fast 6.5 – 8.5 
23:30 to 24:00 Sprint 9.0+
24:00 to 25:00 Walk 2.0 – 4.0
 
 

Sprint to Strength Treadmill Workout

Ray Camano, an endurance running coach at Chelsea Piers in Stamford, CT, suggests a total-body workout that gets you moving from the treadmill to the floor and back again. Between each walk-jog-run-sprint set, you’ll perform as many pushups as you can in 60 seconds, followed by 20 renegade rows, alternating arms.  
 
Warm up: 3 minutes walking and jogging.
 
 [Set 1] 
Minutes Activity Speed (mph)
3:00 to 4:00 Walk 2.0 – 4.0
4:00 to 5:00 Jog 4.0 – 5.0
5:00 to 6:00 Run 5.0 – 6.0 
6:00 to 6:30 Sprint 7.0+
 
[Set 2]
6:30 to 7:30 Walk 2.0 – 4.0
7:30 to 8:30 Jog 4.0 – 5.0
8:30 to 9:30 Run 5.0 – 6.0
9:30 to 10:00 Sprint 7.0+
 
[Set 3]
10:00 to 11:00 Walk 2.0 – 4.0
11:00 to 12:00 Jog 4.0 – 5.0
12:00 to 13:00 Run 5.0 – 6.0
13:00 to 13:30 Sprint 7.0+
 
[Set 4]
13:30 to 14:30 Walk 2.0 – 4.0
14:30 to 15:30 Jog 4.0 – 5.0
15:30 to 16:30 Run 5.0 – 6.0
16:30 to 17:00 Sprint 7.0+
 
[Set 5]
17:00 to 18:00 Walk 2.0 – 4.0
18:00 to 19:00 Jog 4.0 – 5.0
19:00 to 20:00 Run 5.0 – 6.0
20:00 to 20:30 Sprint 7.0+
20:30 to 25:00 Cool-down walk 2.0 – 4.0
 
 

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Training / March 2021
Jenna Autuori Dedic, Reebok Contributor