Time to blast some fat with a drop-set interval escape - perfect for your next treadmill workout. Because we appreciate this workout so much,we've created three versions of this escape, so choose the workout that works for your level. If you are unique to running, and try the walk/escape plan. If you want to increase your speed,use the escape faster program. And there are printable versions of all three levels. Can you relate? We really want you to try this effective workout.
Beginner: Walk/escape
Time Speed Incline Notes 0:00-5:00 2.5 0.0
Warmup 5:00-6:30 3.5 0.0 Easy 6:30-7:30 4.0 0.0 Moderate 7:30-8:00 4.5 0.0 tough 8:00-9:00 2.5 0.0 Recover 9:00-10:30 3.5 2.0 Easy 10:30-11:30 4.0 2.0 Moderate 11:30-12:00 4.5 2.0 tough
12:00-13:00 2.5 0.0 Recover 13:00-14:30 3.5 4.0 Easy 14:30-15:30 4.0 4.0 Moderate 15:30-16:00 4.5 4.0 tough 16:00-17:00
2.5 0.0 Recover 17:00-18:30 3.5 2.0 Easy 18:30-19:30 4.0 2.0 Moderate 19:30-20:00 4.5 2.0 tough 20:00-21:00 2.5 0.0
Recover 21:00-22:30 3.5 4.0 Easy
22:30-23:30 4.0 4.0 Moderate 23:30-24:00
4.5 4.0 tough 24:00-25:00 2.5 0.0 Recover 25:00-26:30 3.5 6.0 Easy 26:30-27:30 4.0 6.0 Moderate 27:30-28:00 4.5 6.0 tough
28:00-33:00 2.5
0.0 Cooldown Intermediate: escape
Time
Speed Incline Notes 0:00-5:00 4.5 0.0 Warmup 5:00-6:30 5.0
0.0 Easy 6:30-7:30
6.0 0.0 Moderate 7:30-8:00 7.0 0.0 tough 8:00-9:00 3.5 0.0 Recover 9:00-10:30 5.0 2.0 Easy 10:30-11:30 6.0 2.0 Moderate 11:30-12:00 7.0 2.0 tough 12:00-13:00 3.5 0.0 Recover 13:00-14:30 5.0 4.0 Easy 14:30-15:30 6.0 4.0 Moderate 15:30-16:00 7.0 4.0
tough 16:00-17:00 3.5 0.0
Recover 17:00-18:30 5.0
2.0 Easy
18:30-19:30
6.0 2.0 Moderate 19:30-20:00 7.0 2.0 tough 20:00-21:00 3.5 0.0 Recover 21:00-22:30
5.0 4.0 Easy 22:30-23:30 6.0
4.0 Moderate 23:30-24:00 7.0 4.0 tough 24:00-25:00 3.5 4.0 Recover 25:00-26:30 5.0 6.0 Easy 26:30-27:30 6.0 6.0 Moderate 27:30-28:00 7.0 6.0 tough 28:00-33:00 3.5 0.0 Cooldown Advanced: escape Faster
Time Speed Incline Notes
0:00-5:00 5.5 0.0 Warmup 5:00-6:30 7.0 0.0 Easy 6:30-7:30 8.0 0.0 Moderate
7:30-8:00 9.0 0.0 tough 8:00-9:00 4.5 0.0 Recover 9:00-10:30 7.0 2.0 Easy 10:30-11:30 8.0 2.0 Moderate 11:30-12:00 9.0
2.0 tough 12:00-13:00 4.5 0.0 Recover 13:00-14:30
7.0 4.0 Easy 14:30-15:30 8.0 4.0 Moderate 15:30-16:00 9.0 4.0 tough 16:00-17:00 4.5 0.0 Recover 17:00-18:30 7.0 2.0 Easy 18:30-19:30 8.0 2.0 Moderate 19:30-20:00 9.0 2.0 tough 20:00-21:00 4.5 0.0
Recover 21:00-22:30 7.0 4.0 Easy 22:30-23:30
8.0 4.0 Moderate
23:30-24:00 9.0 4.0 tough 24:00-25:00 4.5 0.0 Recover 25:00-26:30
7.0 6.0 Easy 26:30-27:30 8.0 6.0
Moderate 27:30-28:00 9.0 6.0 tough 28:00-33:00 4.5 0.0 Cooldow
Source: popsugar.com