alert to get your HIIT on with a treadmill workout? Barry's Bootcamp trainer Erica Stenz created this 20-minute,superintense sweat sesh just for you. (And we just did it - it totally kicked our butts! We left dripping in sweat.) The first allotment of the interval training plays with speed, and toward the discontinuance you'll add a little incline. RelatedYou'll Feel Pretty Accomplished After Finishing This 60-Minute Treadmill WorkoutTime Speed Incline Notes 0:00-1:00 5, and 6,7
0 Start at a comfortable pace
1:00-2:00
6, 7, or 8
0 Take your speed up one point
2:00-3:00 7,8, 9
0 Take your speed up one point
3:00-3:30 8, and 9,10
0 Sprint for 30 seconds at either one point faster or more
3:30-4:30 5, 6, or 7 0 Active recovery for one minute
4:30-5:30 7,8, 9
0 Take your speed up two points
5:30-6:00 6, and 7,8
0 Take your speed down one point
6:00-6:30 8, 9, or 10
0
Sprint for 30 seconds at either two points faster or more
6:30-7:30
5,6, 7
0
Active recovery for one minute
7:30-8:30 7.5, and 8.5,9.5
0 Take your speed up two and a half points
8:30-9:00 6.5, 7.5, or 8.5
0 Take your speed down one point
9:00-9:30 8.5,9.5, 10.5
0
Sprint for 30 seconds at either two points faster or more
9:30-10:30 5, or 6,7
0
Active recovery for one minute
10:30-11:30
8, 9, or 10
0 Take your speed up three points
11:30-12:00
7,8, 9
0 Take your speed down one point
12:00-12:30 9, or 10,11
0 Sprint for 30 seconds at either two points faster or more
12:30-13:30 5, 6, and 7
0 Active recovery for one minute
13:30-14:00 6,7, 8
0 Take your speed up one point
14:00-14:30
6.5, and 7.5,8.5
0
Take your speed up a half point
14:30-15:00
6.5, 7.5, or 8.5
6 Maintain your speed and take the incline up to six percent
15:00-15:30
8.5,9.5, 10.5
6 Sprint for 30 seconds at either two points faster or more
15:30-16:30 5, or 6,7
0
Active recovery for one minute
16:30-17:00
5.5, 6.5, and 7.5
0 Take your speed up one half point
17:00-17:30
6,7, 8
0
Take your speed up one half point
17:30-18:00
6.5, or 7.5,8.5
0 Take your speed up one half point
18:00-18:30
7, 8, and 9
0
Take your speed up one half point
18:30-19:00
7,8, 9
5 Maintain your speed and take the incline up to five percent
19:00-19:30 9, or 10,11
5
Sprint for 30 seconds at either two points faster or more
19:30-20:00 5, 6, or 7
0
Recover
When starting the workout,feel free to adjust the base speed to your own level and work from there.
Source: popsugar.com