5 Most Efficient, Challenging And Calorie-Burning Treadmill Workouts
Short on time? Here are two 20-minute treadmill workouts. The first focuses on running; you’ll keep bumping up the treadmill’s pace. The second is all about climbing with frequent changes in the treadmill’s incline.
Both routines include a range of speeds, depending on your fitness level.
4. Running Workout
| Time | Speed | Incline |
| 1 min. | 6.5 mph/5.5 mph/4.5 mph | 0% |
| 1 min. | 7.0 mph/6.0 mph/5.0 mph | 0% |
| 1 min. | 7.0 mph/6.0 mph/5.0 mph | 3% |
| 1 min. | 7.5 mph/6.5 mph/5.5 mph | 0% |
| 1 min. | 8.0 mph/7.0 mph 6.0 mph | 0% |
| 2 min. | 9.0 mph/7.5 mph/6.5 mph | 0% |
| 1 min. | 6.5 mph/5.5 mph/4.0 mph | 6% |
| 1 min. | 7.0 mph/6.0 mph/4.5 mph | 0% |
| 45 sec. | 10.0 mph/9.0 mph/6.0 mph | 0% |
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.
5. Climbing Workout
| Time | Speed | Incline |
| 1 min. | 4.0 mph/4.0 mph/4.0 mph | 9% |
| 1 min. | 4.0 mph/4.0 mph/3.5 mph | 12% |
| 2 min. | 4.0 mph/3.5 mph/3.0 mph | 15% |
| 1 min. | 7.0 mph/6.0 mph/4.5 mph | 0% |
| 1 min. | 5.5 mph/5.0 mph/4.5 mph | 0% |
| 1 min. | 5.5 mph/5.0 mph/4.5 mph | 3% |
| 2 min. | 4.0 mph/3.5 mph/3.0 mph | 15% |
| 1 min. | 4.0 mph/4.0 mph/4.0 mph | 9% |
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.
Source: webmd.com
