Finding time to brush your hair can be difficult sometimes. Let alone finding time to haul your booty to the gym for an hour. If you do carve out time in your schedule to work out then kudos to you! But, unfortunately for a lot of men and women, there’s just not the time or motivation to do so.Between work/school, social life and family that leaves basically no time to yourself. Especially when (let’s be real) most people would rather catch up on This Is Us than sweat next to some rando at the gym. However, if you ever do find yourself at the gym for a quick session here’s the best 30 minute treadmill workout that is sure to get your heart racing and the sweat pouring!
Minutes 1-5 Walking Warm-up
For your warm-up just start with a nice walk. It doesn’t have to be too fast or anything intense. You just want to get your muscles moving and the blood flowing. I recommend anywhere from a 3 to a 4 speed for this part. Personally, I start out with a 3.4 and work my way up to a 4 as my legs begin to loosen up!
Minutes 6-10 Speed Walk
After you’re warmed up and feeling good, begin to increase your speed. At this point, I’ll usually crank it up from anywhere to a 4.2 to a 5 speed to really get my heart rate up. You shouldn’t be on an incline just yet for this section, just walking as fast as you can!
Minutes 11-15 Incline Speed Walk
Now is when the incline starts! Put the incline on the maximum height, usually at 15, and continue your speed walking pace for the next 5 minutes. I always make sure that I hold on to the handles at this point so I stay on the machine! Although this may seem ridiculously hard, this is what make it the best 30 minute treadmill workout!
Minutes 16-20 Jog
Bring the incline back down to 0 and bring the speed up to jogging. For me, that’s about 6.5. This section can really be as hard or easy as you want. If you feel like you need to take it easy, maybe keep walking or do a light jog. If you want to really burn calories, push the speed up and run. Just remember to listen to your body and adjust the speed and take breaks as you need to!
Minutes 21-26 Jog/Sprint Intervals
This is the final push! You’re going to do 1-minute running followed by 1-minute jogging. For the running interval, I usually go at a speed between 7.5 and 8. For the jogging, I’ll bring it down to about a 6. If jogging isn’t enough of a rest, feel free to bring it all the way down to a walk! But remember, you’re only doing 3 rounds, so try to leave it all out there on this last section.
Minutes 27-30 Walking Cool-down
Bring the pace all the way back down to a walk. I usually start off with a 4. Every 30 seconds that passes, lower your speed by 0.3. By the end of this section, your heart rate should begin to feel back to normal and you’ll be sweating buckets – I always do!
Congratulations! You just killed this 30-minute treadmill workout! Way to go, and keep up the good work.