Today for lunch & snacks, I packed the following for Chuck E. and myself:
Mixed greens salad with walnuts and shredded chicken, a Gala apple, a veggie mix of carrots, zucchini and grape tomatoes along with some brown rice crackers.
Feel like you’re a pretty decent runner, but don’t have time for a long run? This short 20-minute running workout is sure to get you sweating 
Challenging Running Interval Treadmill Workout
Set Incline to 2
Also, check out my:
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Ooh I’ll have to try this out! Looks like a great workout!
I wish I was a runner, but I totally am NOT! No dressing for your salad?? Your brave girl!! I need a little somethin somethin on mine
This looks like a good workout. The treadmill can be pretty boring, but doing an interval workout makes it loads more interesting.
Love this! I get SO bored on the treadmill so I love interval workouts!
Your lunches always look so similar to mine!
Haha twin lunches
I’m going to give this a try with some tweaks – I’ll let you know how it goes
Awesome! Let me know
that workout rocks!
Wow I love this run interval set, I gotta give this a try. Your lunch/snacks look yummaayy!
Great workout! Interval runs are theee best and whoop your butt
I did intervals this morning too! I like the looks of your workout set – its nice how 20 mins of intervals can actually be a really tiring workout, eh?
Seriously! It only takes 20 minutes to whoop my butt into shape!
Awesome intervals! I really want to try some more interval training.
Yummy snacks! I hope Mr. Cheese was nice to you today
haha thank you!
(and maybe even a little bit creepy.. haha)
He was very nice to me
I am wanting a treadmill!!! If only I had the space!!! (wait, I bet I’d need the money too!)
I’d love to own one too
How about we split the costs and we’ll just send it back and forth and alternate who gets it every month!?
I just read your post on cardio below…and want to thank you for that. Thank you more than you can more.
Peace.
Of course
I’m so glad it helped!
I’ve been so snacky at lunch lately! I’d much rather have a meal of lots of different things than one specific thing. Go figure, right?
Story of my life, girl! I’m usually eating random things all day long haha
It’s just how I roll
Looking forward to trying this out tonight! I need a way to drop 8lbs that I gained from my lack of working out after a recent move into a new home. How many times a week would you recommend doing this workout? Also, how many weeks before stepping up to intermediate?
Hey Briana! I would say 3 times a week would be enough to see results, but try not to do it on consecutive days. The amount of weeks is different for everyone depending on their starting point, but I would say until you feel that you are no longer challenged. Good luck!
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How often should you do the Challenging Running Interval Treadmill Workout? I saw it on Pinterest.com and someone said it would “flatten your belly, slim your thighs, and firm your butt in 2 weeks–without a single sit-up or squat,” so I was just wondering how often it should be done per week?
Hey Gaby, haha the person who pinned it must have written that because I didn’t. The results you see will depend on your starting point, but I would recommend doing it 3-4 nonconsecutive days a week. Best of luck!
Itty Bits of Balance recently posted..Internet Prowler
I’m going to try this interval tonight! Normally I do less intense intervals for 40 minutes or so but this might get me on the treadmill more often.
Any chance you could give me an estimate on how many calories this workout burns for being 140lbs?
thanks much!
I am 130 and do all 3 of these intervals consecutively for a 60 minute workout followed by 5 min. Of cool down. Today I burned 527 calories but it will fend on what your resting heart rate is and how high it goes up for how long. It’s really worth pending the money for a decent HR monitor if you want to keep tabs on that. It should cost you $50-$60. Good Luck.
Question – On the lower speeds – like 3.5 and 3 – do you run/jog or do you walk? I can walk briskly up to 4.5+ miles an hour so I am just curious if I need to make myself jog slowly or walk.
Thanks,
Megan B.
I’d say walk because the short breaks are there to slow your heart rate down a bit before you sprint again, but really whatever is most comfortable for you
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This seems like a stupid question, but how is this a 20 min. workout? Even if you do the minimal amount of minutes of each phase it’s over 89 minutes? I know I’m looking at this the wrong way but I”m not sure what I should do? Thanks for your help!
I think you’re adding up the total minutes. It should be read as follows: During minutes 1-3 you are on speed 3, during minutes 3-5 you are on speed 3.5, etc. all the way up to 20. Hope this helps!
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I Love your challenge interval training. I am doing it for two sets daily. Do you have any other challenge interval training routines? I’m looking for a new challenge.
I’m so glad you like it, Debra! I don’t at the moment, but there might just be another coming soon
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So here’s another dumb question for you…you say minutes 1-3 is at 3 mph and then minutes 3-5 is at 3.5 mph. So do you do 3 mph from 0 to 3 min and then 3.5 mph from 3 min 1 sec to 5 min? And then 6.5 mph from 5 min 1 sec up to 8 min? If you look at it just as written you should be doing both 3 mph and 3.5 mph during that 3rd minute!
Yeah, it means during your first minute up to your third minute on the treadmill you should be at 3 mph and then after it gets to the third minute, you switch to 3.5 and you stay on that until you reach 5 minutes . hope this helps lol
I love this run! I love challenging treadmill workouts!
I like the looks of your workout set – its nice how 20 mins of intervals can actually be a really tiring workout, eh? Of course I’m so glad it helped!
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anyone know the calorie count for this workout?
Im confused about how this works…Do I do the entire thing once a day, or part of it? How does this exactly work?
It’s really up to you! I wouldn’t recommend doing it every day, but it depends what your body is used to. I’d say about 3-4 times a week on nonconsecutive days? It also depends what other exercise you’re doing too
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Thanks for sharing all of this, it helps when you start getting “bored of the same stuff but combining it differently. I too feel like I started healthier after my teens (for my kids sake of wanting to be around them longer in life).
aw, was super-psyched till I read the comments and that it takes more than 2 weeks. Will give it a try. The tread is so boring…
Hello,
How far does this end up being?
Hey Nicole– I honestly have no idea. I’ve never run it for distance, only time.
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Hi! I found this on Pinterest and tried it out today. Holy cow! I’m in shape, and this was definitely a challenge for me! Unfortunately, for me, today was also a “legs” day at the gym so needless to say I am SPENT, ha! Thanks for the great workout
Does this workout work for an elliptical?
In laymen terms please explain the above chart further. Is each level to be completed in the time listed and should the routine be run completely? How long should it take to complete this routine?
The entire thing will take 20 minutes to complete. The first 3 minute should be run on the treadmill with the speed at 3. The next 2 minutes (minute 3-5) should be run at speed 3.5. The next three minutes (5-8) should be run at 6.5, and this pattern continues for the entire 20.
Hope this helps!
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What if you don’t have a treadmill??? I want one but they are so darn EXPENSIVE….any suggestions?
JOIN A GYM. or run outside. or run in place. just run.
hahah i think she means since you can’t do “incline of blah blah blah for blank minutes” what can you do without a treadmill to see the same results
Look on Craigslist. I found my awesome NordicTrack for $100! People will negotiate prices if you go get it and say, “I will bring cash today if you will accept ??? amount.”
Interval workouts improves your cardiovascular fitness, you’ll be able to exercise longer and more intensity. Imagine finishing your 60-minute cardio routine in 30 minutes and burning the same amount of calories just by incorporating intensity intervals in your 30 minute routine.
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I run outside on paved running trails. Any idea what approximate MPH the treadmill speed intervals represent? Thanks!
Totally did this workout tonight. Thought it was the beginner one and then after completing it realized it was the challenging one. I guess sometimes it the idea that tricks your body into being able to do such things. Because I just started working out for my wedding in July and thought I need a beginner workout. And while running I told myself this is only the beginner one I can do it. And I did. Sweaty as all hell. Guess I can be even more proud of myself since it was the challenging one
Why would you not recommend doing this work out on consecutive days?
It’s not recommended to perform any high intensity training on back-to-back days. The body needs time to rest and recover in order to promote muscle growth. Hope this helps!
Seriously! This looks like a good workout. No dressing for your salad?? Wow I love this run interval set, I gotta give this a try.
The equivalent of pavement to treadmill is 10 min mile = 6.0 on mill. 12 min mile = 5.0 on mill. Hope this helps. I’m looking forward to trying this out! My fav is to run outdoors, but with a newborn it can be difficult with weather to get the baby out, therefore I’ve been hitting the dreaded mill. I’m looking to liven things up a bit. Thanks!
I just found this on pinterest and was wondering, do you do this everyday? How many times a week should you do this treadmill workout? I do the elliptical for 45 mins about 3 times a week. (mom of three, so can’t make it to the gym everyday) I want to be down to a size 4 before August when I will be going on vacation! ;o) Thanks!
Depending on your individual fitness level, the amount of times you can do this workout per week may vary. I would recommend 3 nonconsecutive days a week if you’re in decent shape, or 1-2 if that is too challenging. Hope this helps
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