Need a fun and fast workout that you can knock out on the treadmill? This 25-minute treadmill workout features high intensity intervals that are sure to challenge your body and get that heart pumping! No more dreading your indoor runs with this speedy sweat session.
Disclaimer: This post was written and reviewed by Chrissy Carroll, MPH, RRCA Running Coach and USAT Level I Triathlon Coach. This is for informational purposes only and should not be construed as training advice. Consult a doctor prior to beginning any new exercise program.
Note: You’ll find the workout towards the bottom of the page, but please read the tips and guidelines in this article before starting.
Helpful information about this workout
This workout starts with a 5-minute warm up, which can be done with walking or jogging depending on personal preference and fitness level.
After that, it goes into 17 minutes of intervals. The intervals are broken down into two parts:
- The first set of intervals are speed intervals. These involve a 1-minute moderate paced run, a 1-minute sprint, then a 1-minute recovery jog or walk. You’ll do these on a flat road (0% incline) and will complete this three times in a row.
- The second set of intervals are hill intervals. These involve a 2-minute moderate paced run on a 4% incline, followed by a 1-minute recovery jog or walk at 0% incline. You’ll do this three times in a row.
The workout finishes by extending the recovery of the last interval with 3 minutes of cool down walking or jogging, which brings it to 25 minutes total.
Adjusting the workout to your fitness level
This treadmill workout contains suggested ranges for speed, however, these are intentionally broad. You should choose a speed that works for your body. The incline is only changed for the hills to a 4% incline, but this can be adjusted down or up according to your fitness level.
Above all, pay attention to the RPE (rate of perceived exertion), which is given on a 1-10 scale. Also pay attention to the “feels like” section, which gives you an idea of what that portion should feel like. You should always try to match your intensity to these metrics, as that will help you choose the right pacing and incline.
For example, a slower runner might feel like a sprint falls at 6mph, while a faster athlete might feel like a sprint falls at 10mph. It’s the feel that’s most important.
Don’t be afraid to work outside of the ranges listed if this workout is too challenging or too easy for you. The ranges are provided as guidance that will work for many, but not all, people.
You can adjust the workout to make it easier or more difficult by doing the following:
- Decrease the speed (easier) / Increase the speed (harder)
- Decrease the incline (easier) / Increase the incline (harder)
- Decrease the interval length (easier) / Increase the interval length (harder)
- Increase the recovery length (easier) / Decrease the recovery length (harder)
Important tips
Here are some helpful tips to keep in mind when doing interval training on the treadmill:
- Do not do interval treadmill workouts if you are injured. Focusing on speed should only be done when injury-free, or you risk worsening your injury.
- If you are a new runner, avoid the temptation to really push the speed. Pay attention most to RPE. Don’t worry if your speed needs to drop to achieve that, even if it means going down below the set ranges.
- This workout can be modified for walking by simply following the RPE ranges for a walk.
- Limit the total number of high intensity interval workouts you do each week. These challenge your body more than steady state exercise, and can lead to injuries if done excessively. I typically recommend no more than 2-3 times per week at max. For many runners, 1-2 speed workouts per week is a good option after developing a solid running base.
- If you are a faster runner, keep in mind safety when adjusting speed. Sometimes it may be easier to jump to the sides of the treadmill to adjust both and allow the belt to slow as needed when coming from a sprint down to a jog or walk. Always run at a speed that allows you to stay in control of your body.
25 Minute Treadmill Workout
Here is your 25 minute treadmill workout! You can save a PDF version of this workout, or you can pin the image below.
For accessibility purposes, the workout is also written in plain text below the image.
- 0-5 minutes – Comfortable walk or jog at 2.5 to 5 miles per hour and 0% incline.
- 5-6 minutes – Moderate paced run at 4.5 to 7 miles per hour and 0% incline.
- 6-7 minutes – Sprint at 6 to 11 miles per hour and 0% incline.
- 7-8 minutes – Comfortable walk or jog at 3 to 6 miles per hour and 0% incline.
- 8-9 minutes – Moderate paced run at 4.5 to 7 miles per hour and 0% incline.
- 9-10 minutes – Sprint at 6 to 11 miles per hour and 0% incline.
- 10-11 minutes – Comfortable walk or jog at 3 to 6 miles per hour and 0% incline.
- 11-12 minutes – Moderate paced run at 4.5 to 7 miles per hour and 0% incline.
- 12-13 minutes – Sprint at 6 to 11 miles per hour and 0% incline.
- 13-14 minutes – Comfortable walk or jog at 3 to 6 miles per hour and 0% incline.
- 14-16 minutes – Hill run at moderate pace at 4 to 7 miles per hour and 4% incline.
- 16-17 minutes – Comfortable walk or jog at 3 to 6 miles per hour and 0% incline.
- 17-19 minutes – Hill run at moderate pace at 4 to 7 miles per hour and 4% incline.
- 19-20 minutes – Comfortable walk or jog at 3 to 6 miles per hour and 0% incline.
- 20-22 minutes – Hill run at moderate pace at 4 to 7 miles per hour and 4% incline.
- 22-25 minutes – Comfortable walk or jog at 2.5 to 5 miles per hour and 0% incline.
More Treadmill Workouts
Looking for additional ideas? Check out one of these other workouts here on the blog:
- 15-minute treadmill workout
- 20-minute treadmill workout
- 30-minute beginner treadmill workout
- 40-minute treadmill workout
- 10 different HIIT treadmill workouts
- 5 different hill treadmill workouts
I hope you enjoy this 25 minute workout! If you get a chance to try it out, feel free to leave a comment and let us know how it went.
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