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Walk-Jog-Sprint
This is one of my go-to workouts when I’m dreading my time on the treadmill. It keeps me guessing for a solid 45 minutes, so it’s over before I know it! And I feel like I’ve really worked hard when I’m done. I’m almost always a sweaty mess at the end!

Walk at 4.0 at 7.5 incline for 4 minutes
Jog at 6.5 at 1.0 incline for 5 minutes
Repeat walk and jog twice
Jog at 6.5 at 2.0 incline for 3 minutes
Run at 7.0 at 1.0 incline for 3 minutes
Sprint at 8.0 at 1.0 incline for 1 minute
Jog at 6.0 at 1.0 incline for 1 minute
Sprint at 8.0 at 1.0 incline for 1 minute
Run at 7.0 at 1.0 incline for 1 minute
Jog at 6.5 at 1.0 incline for 3 minutes
Cool down (walk) for 5 minutes

Total time: 45 minutes

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Roll Play
Changing my speed every two minutes keeps my interest and motivation high while running on the treadmill. I covered a little over 5.5 miles in 60 minutes during this workout. There’s a walking interval from minutes 30 to 35, so this workout can easily be shortened to 35 minutes if needed.

Keep on reading for two more treadmill workouts.

Incline: 1.0

Minutes 0 to 5: 4.2 mph
5 to 7: 6.3 mph
7 to 9: 6.5 mph
9 to 11: 6.7 mph
11 to 13: 6.5 mph
13 to 15: 6.3 mph
15 to 20: 4.5 mph
20 to 22: 6.4 mph
22 to 24: 6.6 mph
24 to 26: 6.8 mph
26 to 28: 6.6 mph
28 to 30: 6.4 mph
30 to 35: 4.4 mph
35 to 37: 6.5 mph
37 to 39: 6.7 mph
39 to 41: 6.9 mph
41 to 43: 6.7 mph
43 to 45: 6.5 mph
45 to 50: 4.2 mph
50 to 51: 7.0 mph
51 to 52: 6.9 mph
52 to 53: 6.8 mph
53 to 54: 6.7 mph
54 to 55: 6.6 mph
55 to 60: 4.2 mph

Total time: 60 minutes

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Three-Mile Challenge
When I’m short on time, I like to challenge myself to run three miles as fast as I can. I love a challenge, so trying to beat my previous mile gets me excited about my workout. If you’re not into running, a three-mile power-walking challenge also will work!

Warm up for 10 minutes (walk or slow jog)
Run one mile
Recovery: two-minute walk
Run second mile. Try to improve your time from the first mile.
Recovery: two-minute walk
Run third mile. Try to improve your time from the previous two miles.
5 minute cool down (walk or slow jog)