60-Minute Treadmill Workout
Interval Treadmill Track
Start on treadmill:
| Time | Speed/Intensity | Incline | Perceived Exertion |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 6-7 |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 7 |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
Slow down gradually before you stop.
Move to the floor:
- Do one set of 30 tricep dips on a bench.
- Do one set of 30 push-ups.
Return to the treadmill:
| Time | Speed/Intensity | Incline | Perceived Exertion |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 6-7 |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 7 |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
Slow down gradually before you stop.
Finish on the floor:
- Do one set of 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.
- Do two sets of planks on your elbows, holding for one minute each time.
- Stretch.
