Skip Nav

Three Ways to Do Interval Training Without a Treadmill

No Treadmill? Creative Ways to Run Intervals Outside

Intervals on a treadmill is a cinch with the timer right on the display. But when you're outside, who wants to keep staring at the clock? You can take in the gorgeous scenery and still get in a good interval workout with these three techniques.

Use nature's inclines: Hills make natural intervals, since you automatically work harder on the inclines. Find one big hill and do hill repeats, running up and down 15 or so times, depending on the size of the hill.

Have a goal:
Look ahead, and use the landmarks you see to sprint to, such as the next mailbox, the end of a street, or the big oak tree. It'll make your run more like a game, since it's fun to look ahead and find new goals you can sprint to.

Play "I Spy:"Driving in the car as a kid, you must have passed the time playing "I Spy," where someone would say, "I spy a green license plate." You can modify the game with what you see and hear while on your run. If you're on a busy street, then you can sprint until you see three red cars whiz by. Or when you're in the woods or on a dirt road, sprint until you see a certain tree or until you hear a specific bird call. Get creative and have fun with it, and you'll be done with your run before you know it.

Source: Thinkstock

More from POPSUGAR
From Our Partners
The Best Barre Workouts For Stronger Legs
7 Best YouTube Pilates Workouts For Beginners
Review of Chris Hemsworth's Fitness App, Centr
30-Minute Dance Workouts on YouTube
Why Is Core Strength Important For Runners?
Jade Carey's Olympic-Training Ab Exercises
Tracee Ellis Ross's Funny Instagram Workout With Her Trainer
This Pregnant Woman Ran a 5:25-Minute Mile on TikTok
20-Minute Ab Workout Videos on YouTube
Lita Lewis's 4-Minute Bodyweight HIIT Challenge
Cordless Jump Ropes on Amazon
Try This 3-Minute Plank Series From a Firefighter
Latest Health & Fitness