These speedy intervals will get your legs movin’ and your heart pumpin’!

Do you want to build your overall speed? This workout is perfect for increasing speed, burning a lot of calories, and just having fun! Each round is built to test your fitness more and more with fast paces, increasing inclines, and active recovery sets in between to catch your breath. While on the treadmill, be sure to keep your head up, eyes forward looking straight ahead, shoulders relaxed, and squeeze those glutes! This is one workout you won’t want to miss!

Pick your paces:

  • Fast pace

Choose a speed that you can maintain for roughly 60 seconds. You should not be able to hold a conversation at this pace, but should be able to speak 1–2 words. This should be roughly 1–1.5mph below your top speed.

  • Recovery pace

Pick a speed that’s moderately easy for you. This can be as slow as you want it to be, but is meant to be an active recovery.

Let’s get started!

Today’s focus: Interval Training

Warm up: Bodyweight and treadmill

30 seconds each: forward lunges, body-weight squats, leg swings (both sides), and lateral leg swings (both sides).

2 minutes: easy walking at 0% incline.

5 minutes: easy jog at 0% incline. You may increase the length of this jog, depending how long your muscles take to get warm and ready for the upcoming speed.

ROUND 1: On equipment (Complete 2 times through)

60 seconds fast pace—2%

45 seconds 1 mph faster than fast pace—1%

30 seconds 1.5 mph faster than fast pace—0%

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120 seconds recovery pace

ROUND 2: On equipment (Complete 2 times through)

60 seconds fast pace—3%

45 seconds 1 mph faster than fast pace—2%

30 seconds 1.5 mph faster than easy pace—1%

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120 seconds recovery pace

ROUND 3: On equipment (Complete 2 times through)

60 seconds fast pace—4%

45 seconds 1 mph faster than fast pace—3%

30 seconds 1.5 mph faster than fast pace—2%

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Cooldown: Bodyweight and treadmill

5 minutes: easy walking at 0% incline.

30 seconds each: quad stretch, hamstring stretch, glute stretch, and calf stretch.

Congratulations on completing that fast interval workout! If you feel the speeds were too easy or too difficult, feel free to alter them, depending on your own fitness level. Intervals can be a great tool to use while training to build overall speed and burn calories. Click here to sign up for more workouts like this in the new iFit Coach App.  

Keep up the good work!

Mecayla Ramsey

iFit Trainer

Fast-paced Interval Workout

Have an iFit Coach membership? Join this workout to follow along with the workout featured in this post!

https://www.ifit.com/workout/583f101ca745bd22003ee6bf