Butt Kicking Treadmill Workout

I am not a huge fan of cardio and would prefer to just  lift weights faster.  Unfortunately, I have a specified amount of cardio in my weekly plan that I must do to reach my goals.  It’s cold here in Michigan so I decided to stay indoors and hit the treadmill for some intervals.  On paper this workout looked pretty manageable but let me tell you, I was dying half way through  (I did this the day after leg day so that probably didn’t help).  I may have had to walk during a few of the recoveries but I pushed through all of the sprints until the end.  After completing the below intervals I named it “Butt Kicking Treadmill Workout”.  Have fun and enjoy!


Time (min) Speed Incline
0-1:00 3.5 (walk) 1.0
1:00-5:00 6.0 (warm-up) 1.0
5:00-6:00 8.0 (sprint) 1.0
6:00-7:00 6.0 (recover) 1.0
7:00-9:00 8.0 (sprint) 1.0
9:00-10:00 6.0 (recover) 1.0
10:00-12:00 8.0 (sprint) 2.0
12:00-13:00 6.0 (recover) 1.0
13:00-16:00 8.0 (sprint) 2.0
16:00-17:00 6.0 (recover) 1.0
17:00-19:00 8.00 (sprint) 3.0
19:00-20:00 6.0 (recover) 1.0
20:00-23:00 8.0 (sprint) 2.0
23:00-25:00 6.0 (recover) 1.0
25:00-30:00 3.5 (cool down) 5.0

1 thought on “Butt Kicking Treadmill Workout

  1. Oh my gosh!!! Your cool downs would not be enough for me lol I’d have to get off that treadmill and lay down on the floor after that first minute of intense running you mentioned. I have always sucked about cardio tho lol kudos to you.

    Liked by 1 person

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