15 Minute Treadmill Workout

15 minute treadmill workout

15 Minute Treadmill Workout

Strapped for time? Need to fit in a quick workout?

When most of us think of fitting in a 15 minute workout, we probably don’t think of the treadmill.

But believe it or not, the treadmill can be an effective way to fit in a quick workout – if you do it right!

You may have heard a lot of talk lately about cardio versus non cardio workouts. The truth is, it all depends on your approach.

What often happens is people become complacent with cardio and they don’t challenge their bodies enough. Getting on a treadmill and doing the same workout every day isn’t going to give you the results you’re looking for.

You need to really hit it hard, just like any other workout. If you challenge your body in the right way, and change things up, the treadmill can be a great way to shed some extra weight, lean out, and stay fit.

The best way to do this is by introducing interval training to your treadmill workout. Interval training works by constantly changing things up and challenging your body throughout the workout. Generally speaking, interval training for cardio involves 1-2 minute intervals, alternating between high and low intensity.

This constant variability is not only good for burning calories and fat, but it’s also great for the health of your heart, lungs, and cardiovascular system overall. Trust me, nothing works up a sweat like interval training, and that’s what you need to be doing if you’re trying to get seriously fit!

So here’s a 15 minute interval treadmill workout – perfect for those days when you’re feeling rushed!

15 Minute Interval Treadmill Workout

One note: Before doing an intense workout like this your pre-workout nutrition needs to be spot on. For best results in supplying your muscles with the fuel they need try this protein smoothie about one hour prior to training: 1/2 a banana, 1 scoop of Gaspari Nutrition Myofusion and two scoops of Scivation Xtend, 1/4 cup ice, 1/4 cup water, 1/4 cup non-fat milk. You can also have this same smoothie immediately after your workout to replenish your muscles and keep you developing lean muscle mass.

Minutes 1 to 3: Walk (Warm Up)

Suggested Speed: 3.5 miles per hour
Incline: 0 percent

Tip: Use long strides and keep your shoulders down, chest lifted, and abs engaged.

Minutes 4 to 5: Speed Walk

Suggested Speed: 4 mph
Incline: 0 percent

Tip: Help your body adjust to the faster pace by swinging your arms for momentum.

Minutes 6 to 8: Walk

Suggested Speed: 3.5 mph
Incline: 4 percent

Tip: Inhale and exhale deeply throughout walk.

Minutes 9 to 11: Jog

Suggested Speed: 4.5 mph
Incline: 4 percent

Tip: Land on the ball of each foot. This will lessen the impact on your joints.

Minute 12: Speed Walk

Suggested Speed: 4 mph
Incline: 4 percent

Minutes 13 to 14: Jog

Suggested Speed: 5 mph
Incline 2 percent

Minute 15: Walk (Cool Down)

Suggested Speed: 3.5
Incline: 0 percent

15 Minute Treadmill Workout – Conclusion

There you have it, a great 15 minutes treadmill workout for those hectic days. And feel free to extend this workout for another 5, 10, or even 15 minutes. The intervals will help get you sweating in no time!

Have any questions or feedback about this 15 minute treadmill workout? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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