Using speed and elevation intervals on the treadmill is a great way to squeeze a quick, heart pumping workout into your busy day. Research is beginning to support the fact that short bursts, even just one intense minute of exercise, can be more beneficial than 45 minutes of moderate exercise as seen on the NY Times blog.
In the spirit of pushing yourself, LEVL health and wellness expert Liz Josefsberg shares a favorite speed and hill interval workout that will provide at least 1 minute of all out exertion. This workout only takes 20 minutes and you will feel like a million bucks when you are done!
- Start at a walking pace somewhere between 3.0 and 4.5 for 2 minutes. Walk briskly and within 2 minutes you should be feel your body warming up, heart rate increasing and breathing becoming heavier.
- Increase speed by 1.0 to 2.0 to a light jog for 2 minutes
- Increase speed by .5 to 1.0 for 2 minutes
- Increase speed by .5 to 1.0 for 2 minutes
- Increase elevation by 1.0 for 2 minutes
- Increase elevation by 1.0 for 2 minutes
- Increase speed by .5 to 1.0 for 2 minutes
- Increase elevation by .5 for 2 minutes
- Increase speed to your fastest possible running speed for 1 full minute. You should feel like you cannot sustain this speed for more than one minute.
- Reduce speed and elevation back to a flat light jog for 3 minutes to cool down