There’s nothing like a great workout outside on a cool fall day. But if you can’t get outside, take your workout inside and hit the treadmill.

Get to Know the Treadmill

  • The higher you set your speed, the faster the treadmill will go. For this workout, you’ll want to set your speed for at least a brisk walk. Challenge yourself by increasing your speed to a jog or full-out run. Be careful not to set your speed too fast too soon to avoid injury.
  • Incline: This sets the steepness of your treadmill. Think of it as a hill. The higher the incline, the steeper your treadmill will be.
  • Base pace: This is whatever speed, or MPH, is moderate for you. Not a stroll and not too fast, somewhere in the middle.
  • Push pace: This means exactly what it says. Go all out!

Lastly, warm up for five minutes before starting your treadmill workout. Try this warm-up workout to get your heart rate up and loosen the muscles.

The Treadmill Workout (walk or run, alternating between your base and push pace)

Round 1

*Set your incline to 2.0

  • 0:00-2:00 minute: Push pace
  • 2:00-3:00 minute: Base pace
  • 3:00-5:00 minute: Push pace
  • 5:00-6:00 minute: Base pace
  • 6:00-7:00 minute: Push pace + 2 mph (For example, if your push pace is 5.0, increase it to 7.0)

Round 2

Same as above, but set your incline to 3.0

Round 3

Same as above but set your incline to 0 and add 2 mph to ALL push pace segments.

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