Build your speed with these challenging intervals of continuous movement.

Do you feel the need for speed? This is a perfect workout for burning calories, building speed, and havin’ some fun! With each increase in speed, you’ll be challenging yourself a bit more, and then you’ll get a hint of recovery as you drop back down to an easy pace. Be sure to keep your feet on the belt at all times. Resist the urge to grab the handles, particularly when the treadmill drops speed. Just let your body naturally accelerate and decelerate.

Pick your paces:

  1. Easy pace
  2. Choose a speed that’s easy to maintain, so you could easily hold a conversation. This should be at least 2 mph under your top speed. it can be a walk, jog, or run.

  3. Recovery pace
  4. Pick a speed that’s incredibly easy for you and allows you to catch your breath. This can be as slow as you want it to be. This should be a walk for all levels.

    Ready, set, let’s go!

    Today’s focus: Speed Building

    Warm up: Bodyweight and treadmill
    30 seconds each: leg swings (both sides), lateral leg swings (both sides), march in place, forward lunges.
    3 minutes: easy walking at 0% incline.

    ROUND 1: On equipment (Complete 2 times through)
    60 seconds easy pace—2%
    60 seconds 1 mph faster than easy pace—1%
    60 seconds 1.5 mph faster than easy pace—0%
    ——————————
    120 seconds recovery pace

    ROUND 2: On equipment (Complete 2 times through)

    60 seconds easy pace—2%
    60 seconds 1 mph faster than easy pace—1%
    60 seconds 2 mph faster than easy pace—0%
    ——————————
    120 seconds recovery pace

    ROUND 3: On equipment (Complete 2 times through)
    60 seconds easy pace—2%
    60 seconds 1 mph faster than easy pace—1%
    60 seconds 2 mph faster than easy pace—0%
    ——————————

    Cooldown: Bodyweight and treadmill
    2 minutes: easy walking at 0% incline.
    30 seconds each: quad stretch, hamstring stretch, calf stretch, glute stretch.

    Hopefully you enjoyed that workout! If it was too difficult or too easy for you, decrease or increase the speed of your easy pace by .5 mph and try it again sometime! Or, if you want to try another workout from the series, check out the rest here!

    Good luck and stay fit!

    Becca Capell
    iFit Head Trainer

     

    The Workout

    Treadmill for Beginners: Workout 3
    Have an iFit Coach membership? Join this workout to follow along with the workout featured in this post!

     

    WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.