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Interval Walking & Running Program

The Ultimate Fat-Fry Interval Mashup Treadmill Run

Kicking your cardio up a notch and adding different types of intervals to your run, like in this treadmill workout, will battle belly fat and increase your post-exercise calorie burn. We've also added some hill work to increase your calorie burn while toning your gams. Once the incline hits six percent, shorten your stride, pick up your knees, and push off from the balls of your feet. Pumping your arms will help you maintain your speed too.

This treadmill run is a workout plan to suit you all. We've created three different levels on intensity for this interval mashup: if you're new to running, try the Walk/Run plan, and if your goal is to increase your speed, try the Run Faster version. If running is not your thing, here's an elliptical workout to try. Click through to get started!

Run

Time Speed Incline Notes
0:00-5:00 7.2 0.0 Warmup
5:00-6:00 8 0.0 Rabbit One
6:00-7:00 8.9 0.0 Rabbit One
7:00-8:00 9.7 0.0 Rabbit One
8:00-9:00 8 0.0 Rabbit Two
9:00-10:00 8.9 0.0 Rabbit Two
10:00-11:00 9.7 0.0 Rabbit Two
11:00-12:00 8 0.0 Rabbit Three
12:00-13:00 8.9 0.0 Rabbit Three
13:00-14:00 9.7 0.0 Rabbit Three
14:00-15:00 5.6 0.0 Recover
15:00-16:00 9.7 0.0 Fast
16:00-17:00 12.9 0.0 Easy
17:00-18:00 9.7 0.0 Fast
18:00-19:00 12.9 0.0 Easy
19:00-20:00 9.7 0.0 Fast
20:00-21:00 12.9 0.0 Easy
21:00-22:00 9.7 0.0 Fast
22:00-23:00 12.9 0.0 Easy
23:00-24:00 9.7 0.0 Fast
24:00-25:00 12.9 0.0 Easy
25:00-26:00 9.7 0.0 Fast
26:00-27:00 5.6 0.0 Recover
27:00-27:30 8.9 6.0 Hill Run One
27:30-28:30 6.4 0.0 Easy
28:30-29:00 8.9 6.0 Hill Run Two
29:00-30:00 6.4 0.0 Easy
30:00-30:30 8.9 6.0 Hill Run Three
30:30-31:30 6.4 0.0 Easy
31:30-32:00 8.9 6.0 Hill Run Four
32:00-33:00 6.4 0.0 Easy
33:00-33:30 8.9 6.0 Hill Run Five
33:30-34:30 6.4 0.0 Easy
34:30-35:00 8.9 6.0 Hill Run Six
35:00-36:00 6.4 0.0 Easy
36:00-36:30 8.9 6.0 Hill Run Seven
36:30-37:30 6.4 0.0 Easy
37:30-38:00 8.9 6.0 Hill Run Eight
38:00-39:00 6.4 0.0 Easy
39:00-39:30 8.9 6.0 Hill Run Nine
39:30-40:30 6.4 0.0 Easy
40:30-41:00 8.9 6.0 Hill Run 10
41:00-46:00 5.6 0.0 Cooldown

Walk/Run

Time Speed Incline Notes
0:00-5:00 4 0.0 Warmup
5:00-6:00 4.8 0.0 Rabbit One
6:00-7:00 6.4 0.0 Rabbit One
7:00-8:00 8 0.0 Rabbit One
8:00-9:00 4.8 0.0 Rabbit Two
9:00-10:00 6.4 0.0 Rabbit Two
10:00-11:00 8 0.0 Rabbit Two
11:00-12:00 4.8 0.0 Rabbit Three
12:00-13:00 6.4 0.0 Rabbit Three
13:00-14:00 8 0.0 Rabbit Three
14:00-15:00 4 0.0 Recover
15:00-16:00 7.2 0.0 Fast
16:00-17:00 5.6 0.0 Easy
17:00-18:00 7.2 0.0 Fast
18:00-19:00 5.6 0.0 Easy
19:00-20:00 7.2 0.0 Fast
20:00-21:00 5.6 0.0 Easy
21:00-22:00 7.2 0.0 Fast
22:00-23:00 5.6 0.0 Easy
23:00-24:00 7.2 0.0 Fast
24:00-25:00 5.6 0.0 Easy
25:00-26:00 7.2 0.0 Fast
26:00-27:00 4 0.0 Recover
27:00-27:30 6.4 6.0 Hill Run One
27:30-28:30 4 0.0 Easy
28:30-29:00 6.4 6.0 Hill Run Two
29:00-30:00 4 0.0 Easy
30:00-30:30 6.4 6.0 Hill Run Three
30:30-31:30 4 0.0 Easy
31:30-32:00 6.4 6.0 Hill Run Four
32:00-33:00 4 0.0 Easy
33:00-33:30 6.4 6.0 Hill Run Five
33:30-34:30 4 0.0 Easy
34:30-35:00 6.4 6.0 Hill Run Six
35:00-36:00 4 0.0 Easy
36:00-36:30 6.4 6.0 Hill Run Seven
36:30-37:30 4 0.0 Easy
37:30-38:00 6.4 6.0 Hill Run Eight
38:00-39:00 4 0.0 Easy
39:00-39:30 6.4 6.0 Hill Run Nine
39:30-40:30 4 0.0 Easy
40:30-41:00 6.4 6.0 Hill Run 10
41:00-46:00 4 0.0 Cooldown

Run Faster

Time Speed Incline Notes
0:00-5:00 8.9 0.0 Warmup
5:00-6:00 9.7 0.0 Rabbit One
6:00-7:00 11.2 0.0 Rabbit One
7:00-8:00 12.9 0.0 Rabbit One
8:00-9:00 9.7 0.0 Rabbit Two
9:00-10:00 11.2 0.0 Rabbit Two
10:00-11:00 12.9 0.0 Rabbit Two
11:00-12:00 9.7 0.0 Rabbit Three
12:00-13:00 11.2 0.0 Rabbit Three
13:00-14:00 12.9 0.0 Rabbit Three
14:00-15:00 8 0.0 Recover
15:00-16:00 12.9 0.0 Fast
16:00-17:00 9.7 0.0 Easy
17:00-18:00 12.9 0.0 Fast
18:00-19:00 9.7 0.0 Easy
19:00-20:00 12.9 0.0 Fast
20:00-21:00 9.7 0.0 Easy
21:00-22:00 12.9 0.0 Fast
22:00-23:00 9.7 0.0 Easy
23:00-24:00 12.9 0.0 Fast
24:00-25:00 9.7 0.0 Easy
25:00-26:00 12.9 0.0 Fast
26:00-27:00 8.9 0.0 Recover
27:00-27:30 11.2 6.0 Hill Run One
27:30-28:30 8 0.0 Easy
28:30-29:00 11.2 6.0 Hill Run Two
29:00-30:00 8 0.0 Easy
30:00-30:30 11.2 6.0 Hill Run Three
30:30-31:30 8 0.0 Easy
31:30-32:00 11.2 6.0 Hill Run Four
32:00-33:00 8 0.0 Easy
33:00-33:30 11.2 6.0 Hill Run Five
33:30-34:30 8 0.0 Easy
34:30-35:00 11.2 6.0 Hill Run Six
35:00-36:00 8 0.0 Easy
36:00-36:30 11.2 6.0 Hill Run Seven
36:30-37:30 8 0.0 Easy
37:30-38:00 11.2 6.0 Hill Run Eight
38:00-39:00 8 0.0 Easy
39:00-39:30 11.2 6.0 Hill Run Nine
39:30-40:30 8 0.0 Easy
40:30-41:00 11.2 6.0 Hill Run 10
41:00-46:00 7.2 0.0 Cooldown
Image Source: Shutterstock
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