Treadmill Interval Workout

What if I told you that we could combine strength & conditioning on a...treadmill? Not always the first word you may think of when it comes to strength & conditioning but could be one of the most convenient tools you could utilize in your gym.

I’ve created a workout that not only will get your heart rate up (conditioning) but will also work those leg muscles in different ways (strength).

Kasey's Treadmill Workout

Kasey's treadmill Interval Strength & conditioning workout

The workout will be 60 seconds of the exercise followed by a 30 seconds recovery walk. You will repeat the workout for 3 rounds but always listen to your body & adjust speed, incline, time, to YOUR choosing.

  1. Lateral Shuffles - for 30 seconds, shuffle at a medium speed leading with your right foot and then switch for 30 seconds leading with your left foot. You can do this movement on a flat or slightly elevated incline.
    • You want to stay low and keep your chest up while really feel the burn in your legs. Need more challenge? Bump up the speed & incline! You can bring the incline to 2-3%, which will make your uphill leg work feel even harder.
  2. Run at a medium-fast speed. I recommend a 6.5 MPH at a low incline.
  3. Alternating Walking Lunges - Set incline no higher than five percent (do your best to stay lower to the ground during the lunge).
    • Perform 30 seconds of walking lunges without holding on to the handrails as this increases the involvement of your glute muscles.
    • Make sure to lunge with proper form. Watch this video for more information regarding lunge form.
    • If you need to slow down the pace, do so. No need to work too fast on these.
    • If you want more of a challenge, increase to 60 seconds of walking lunges.
  4. Run at a medium-fast speed. I recommend a 6.5 MPH at a low incline.
  5. Incline Run at 5.5 MPH - you want to set your incline on a higher setting and run at a medium speed “uphill”. This will get your heart rate UP and also burn out the legs, specifically the calves!

Remember to take your 30 second rest in between each exercise to recover so you can give it 100% at each working interval.

Share your workout with Kasey & Cybex

Hope you enjoy this workout & if you try it, make sure to tag Cybex & Powercakes on Instagram so we can see.

Be true to you,

Kasey Arena

Kasey Arena Kasey Arena
Kasey Arena is a certified personal trainer and best-selling co-author of "BODYpeace." She holds a Bachelor's Degree in Health and Physical Education, and currently serves as an Under Armour Brand Ambassador, IDEA Fitness Inspired Advisor and FitFluential Ambassador. Kasey is a fitness, health, balance, and food enthusiast as well as the creator and voice behind the blog. Kasey prides herself on teaching the importance of everyone finding their own balance in life and stresses a personal outlook with her motto, “Be true to you!”

Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

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