30-minute-treadmill-workout

The 30-Minute Treadmill Workout

Sprint and climb through this routine.

Treadmills were made for intervals, not long distances, says David Siik, senior manager of running for Equinox and creator of Precision Running. When you’re using the machine as it’s meant to be used, you can squeeze a high-quality workout into a short amount of time

The Precision Running format combines speed, incline, and time to help you build strength and fitness. The next time you step on the belt, try the 30-minute routine below, designed by Siik, for a taste of what the class is all about. You’ll need to determine your PR pace (the fastest pace you could hold for about a minute) before you start. 

THE WORKOUT: “QUICK SHIFT”
 
The Warm-Up: 
4 minutes walk/jog to warm up

The Workout: 
30 seconds at 1 mph slower than PR pace and 1 percent incline
30 seconds at 0.5 mph slower than PR pace and 2 percent incline
1 minute walk/jog to recover

30 seconds at 1 mph slower than PR pace and 2 percent incline
30 seconds at 0.5 mph slower than PR pace and 3 percent incline
1 minute walk/jog to recover

30 seconds at 1 mph slower than PR pace and 3 percent incline
30 seconds at 0.5 mph slower than PR pace and 4 percent incline
1 minute walk/jog to recover

30 seconds at 1 mph slower than PR pace and 4 percent incline
30 seconds at 0.5 mph slower than PR pace and 5 percent incline
1 minute walk/jog to recover

30 seconds at 1 mph slower than PR pace and 5 percent incline
30 seconds at 0.5 mph slower than PR pace and 6 percent incline
2 minutes walk/jog to recover

30 seconds at 1 mph slower than PR pace and 5 percent incline
30 seconds: add 0.2 mph and lower to 0 percent incline
90 seconds walk/jog to recover

30 seconds at 1 mph slower than PR pace and 4 percent incline
30 seconds: add 0.4 mph and lower to 0 percent incline
90 seconds walk/jog to recover

30 seconds at 1 mph slower than PR pace and 3 percent incline
30 seconds: add 0.6 mph and lower to 0 percent incline
90 seconds walk/jog to recover

30 seconds at 1 mph slower than PR pace and 2 percent incline
30 seconds: add 0.8 mph and lower to 0 percent incline
90 seconds walk/jog to recover

30 seconds at 1 mph slower than PR pace and 1 percent incline
30 seconds: add 1 mph and lower to 0 percent incline

The Cool-Down:
4 minutes walk/jog to cool down