Hills on the Treadmill 101
Pick a speed that is challenging but also something you can maintain *without holding onto the treadmill* throughout the workout if possible. Speeds are just recommended based on an average person, adjust to your fitness level.
30 minutes total cardio on treadmill
5 min Warm Up Walk at 3.2-3.5mph
(Your speed can remain the same throughout this workout, only the incline changes.)
1 minute on each incline:
3%
5%
10%
5%
12%
4%
15%
3%
15%
15 min –
3%
15%
5%
12%
5%
12%
20 min –
5%
10%
5%
10%
5%
12%
5 minute cooldown on 3%
Treadmill Cardio Circuit #1
30 minutes cardio on a Treadmill
Start Warm Up Walk for 5 minutes
@ Minute Mark:
5 min – Jog
8 min – Sprint
9 min – Walk
10 min – Jog @ 3% Incline
11 min – Walk @ 5% Incline
12 min – Walk @ 8% Incline
14 min – Walk @ 10% Incline
16 min – Walk @ 12% Incline
18 min – Walk @ 8% Incline
20 min – Jog @ 5% Incline
22 min – Jog @ 1% Incline
23 min – Jog
25 min – Sprint
26 min – Walk
27 min – Walk @ 8% Incline
29 min – Cool down Walk
30 min – End Cardio
HIIT Cardio Circuit
Workout Time: 35 minutes
Start Warm Up Walk for 5 minutes on any machine
Treadmill example Stairmaster example
1 min – “Sprint” 1 min – Level 10
1 min – Recover 1 min – Level 6
Repeat 10 rounds
5 min – Walk Cool down
Treadmill HIIT Circuit #2
40 minutes cardio on a Treadmill
Speeds are recommendations, adjust based on your fitness level
5 min Walk 3.5 mph to warm up
2 min Jog 6.0 mph
1 min Sprint 8.5 mph+
1 min Walk 3.5 mph
2 min Incline Walk 3.5 mph at 5% incline
2 min 3.5 mph at 8% incline
2 min 3.3 mph at 10% incline
2 min 3.3 mph at 12% incline
2 min 3.2 mph at 15% incline
1 min 3.2 mph at 12% incline
1 min 3.3 mph at 3% incline
2 min 3.5 mph at 8% incline
2 min 3.5 mph at 5% incline
2 min 3.3 mph at 12% incline
1 min Walk 3.5 mph —no incline
1 min Sprint 8.5 mph+
2 min Jog 6.0 mph+
1 min Walk 3.5 mph
1 min Sprint 8.5 mph+
1 min Jog 6.0 mph+
5 min Cool Down Walk 3.0-3.5mph
Steady State Cardio
Steady State Cardio can be done on any piece of equipment (or even simply walking at a fast-pace outside with no equipment).
The only goal of Steady State is to get your Heart Rate into the “Fat Burning Zone” and keep it there. The Fat Burning Zone is 60-70% of your maximum heart rate, so it’s not going to feel like your heart is beating out of your chest, but it will feel very slightly elevated.
To someone who is used to doing quite a bit of training, this type of cardio will probably feel easy.
To someone who is just beginning their fitness journey, it could be a little more challenging for the first couple weeks.
How to determine your Heart Rate Zone:
The simplest way to determine your Fat Burning Zone for cardio is with this equation.
Step 1: Determine your Max Heart Rate
220 – your age = Max HR
Example:
Someone who is 32 years old would take 220 and subtract 32 to equal 188.
188 is the Max Heart Rate
Step 2: Find Your Fat Burning Zone Range
Max Heart Rate x 0.6 = bottom of zone
Max Heart Rate x 0.7 = top of zone
Example (from above):
188 x 0.6 = 112.8
188 x 0.7 = 131.6
Therefore, this person’s Fat Burning Zone would be 113 to 132bpm. (rounded, beats per minute)