Health

Eight workouts to avoid treadmill tedium

Rather watch paint dry than slog away at the same-old treadmill routine? Try one of these eight trainer-designed workouts to put the spring in your step again.

Chatelaine
1) Beginner 25-minute walking routine
Speed Incline Duration
2.5 mph incline 0° five minutes
2.6 mph incline 0° 1 minute
2.7 mph incline 0° 1 minute
2.8 mph incline 0° 1 minute
2.9 mph incline 0° 1 minute
3.0 mph incline 0° 11 minutes
2.9 mph incline 0° 1 minute
2.8 mph incline 0° 1 minute
2.7 mph incline 0° 1 minute
2.6 mph incline 0° 1 minute
2.5 mph incline 0° 1 minute

 

2) Easy 30-minute walking routine
Speed Incline Duration
3.0 mph incline 0° five minutes
3.5 mph incline 2° three minutes
3.5 mph incline 0° two minutes
3.5 mph incline 3° three minutes
3.5 mph incline 0° two minutes
3.5 mph incline 4° three minutes
3.5 mph incline 0° two minutes
3.5 mph incline 5° three minutes
3.5 mph incline 0° two minutes
3.0 mph incline 0° five minutes

 

3) Moderate 40-minute walking routine
Speed Incline Duration
3.0 mph incline 0° five minutes
3.5 mph incline 0° two minutes
3.6 mph incline 0° two minutes
3.7 mph incline 0° two minutes
3.8 mph incline 0° two minutes
3.9 mph incline 0° two minutes
4.0 mph incline 0° two minutes
3.0 mph incline 0° three minutes
3.5 mph incline 3° two minutes
3.6 mph incline 3° two minutes
3.7 mph incline 3° two minutes
3.8 mph incline 3° two minutes
3.9 mph incline 3° two minutes
4.0 mph incline 3° two minutes
3.0 mph incline 3° three minutes
3.0 mph incline 0° five minutes

 

4) Moderate 35-minute hill climb routine
Speed Incline Duration
3.5 mph incline 0° five minutes
4.0 mph incline 5° two minutes
4.0 mph incline 6° two minutes
4.0 mph incline 7° two minutes
4.0 mph incline 8° two minutes
4.0 mph incline 9° two minutes
4.0 mph incline 10° two minutes
4.0 mph incline 9° two minutes
4.0 mph incline 8° two minutes
4.0 mph incline 7° two minutes
4.0 mph incline 6° two minutes
4.0 mph incline 5° five minutes
3.5 mph incline 0° five minutes

 

5) Advanced 35-minute walk-run routine
Speed Incline Duration
3.5 mph incline 0° three minutes
4.0 mph incline 0° three minutes
4.0 mph incline 2° four minutes
5.0 mph incline 0° two minutes
4.0 mph incline 3° three minutes
5.0 mph incline 0° two minutes
4.0 mph incline 4° three minutes
5.0 mph incline 0° two minutes
4.0 mph incline 5° three minutes
5.0 mph incline 0° two minutes
4.0 mph incline 3° three minutes
4.0 mph incline 2° three minutes
3.5 mph incline 0° two minutes

 

6) Moderate 5 km run-walk routine
Speed Incline Duration
4.5 mph incline 0° five minutes
6.0 mph incline 0° six to ten minutes
(starting at six and working
your way up to ten)
4.0 mph incline 0° one to three minutes
(starting at three and working
your way down to 10)
6.0 mph incline 0° six to ten minutes
4.0 mph incline 0° one to three minutes
6.0 mph incline 0° six to ten minutes
4.0 mph incline 0° one to three minutes
3.5 mph incline 0° five minutes

 

7) Advanced 37-minute run routine
Speed Incline Duration
6.0 mph incline 0° five minutes
6.1 mph incline 0° two minutes
6.2 mph incline 0° two minutes
6.3 mph incline 0° two minutes
6.4 mph incline 0° two minutes
6.5 mph incline 0° two minutes
6.5 mph incline 1° five minutes
6.5 mph incline 0° two minutes
6.4 mph incline 0° two minutes
6.3 mph incline 0° two minutes
6.2 mph incline 0° two minutes
6.1 mph incline 0° two minutes
6.0 mph incline 0° five minutes
3.0 mph incline 0° two minutes

 

8) Advanced 60-minute run routine
Speed Incline Duration
6.0 mph incline 0° five minutes
6.5 mph incline 0° three minutes
6.0 mph incline 0° two minutes
6.5 mph incline 0° three minutes
6.0 mph incline 0° two minutes
6.0 mph incline 3° three minutes
6.0 mph incline 0° two minutes
6.0 mph incline 3° three minutes
6.0 mph incline 0° seven minutes
7.0 mph incline 0° two minutes
5.5 mph incline 0° three minutes
7.0 mph incline 0° two minutes
5.5 mph incline 0° three minutes
6.0 mph incline 2° ten minutes
6.0 mph incline 0° five minutes
3.0 mph incline 0° five minutes