A Kick-Your-Own-Ass Treadmill Workout

Increase your endurance, raise your heart rate, and rev your metabolism with this interval workout. This ladder run, with the speed intervals increasing in duration as the workout progresses, is designed to push you out of your comfort zone to burn some serious calories. If this is not your pace, no worries! Find a speed that works for you, but keep the timing and increases in pace the same. Time Speed/mph Incline Notes 0:00-5:00 5.5 0.0 Warmup 5:00-6:00 8.0 1.0 Ladder One 6:00-7:00 6.0 1.0 Recover 7:00-9:00 8.0 1.0 9:00-10:00 6.0 1.0 Recover 10:00-13:00 8.0 1.0 13:00-14:00 6.0 1.0 Recover 14:00-16:00 8.0 1.0 16:00-17:00 6.0 1.0 Recover 17:00-18:00 8.0 1.0 18:00-19:00 6.0 1.0 Recover 19:00-20:00 8.0 4.0 Ladder Two 20:00-21:00 6.0 0.0 Recover 21:00-23:00 8.0 3.0 23:00-24:00 6.0 0.0 Recover 24:00-27:00 8.0 2.0 27:00-28:00 6.0 0.0 Recover 28:00-30:00 8.0 3.0 30:00-31:00 6.0 0.0 Recover 31:00-32:00 8.0 4.0 32:00-37:00 5.0 1.0 Cooldown Click here for a printable version you can take to the gym. Now get running!