Disclaimer: While this workout plan has been created with your safety in mind all physical activity caries a small risk of injury. Please take your own safety into consideration and don’t do anything you are not comfortable with or feel safe doing.


1. Treadmill Workout

30 minute treadmill workout with a warm-up period, some higher intensity effort and a cool down period to finish off with. See the table below for the details.
Aim for completing this 5 days per week.

Elapsed time in minutesInclineSpeedNotes
0-53.03.05 minutes warmup
5-158.03.010 minutes higher intensity effort
15-205.03.05 minutes recovery
20-258.03.05 minutes higher intensity effort
25-305.03.05 minutes cool down. Reduce speed and incline slowly to finish off

Alternate plan for you to try out (adjust the harder intervals to suit until you find a good balance)

Elapsed time in minutesInclineSpeedNotes
0-53.03.05 minutes warmup
5-1510 minutes hard/easy intervals as listed below
8.03.11 minute higher intensity effort
5.03.01 minute recovery
15-256.03.0Medium effort for 10 minutes
25-305.0 – 3.03.05 minutes cool down. Reduce speed and incline slowly to finish off

Physical Activity Guidelines for Americans for adults (www.health.gov)
Recommends a minimum of 150-300 minutes of moderate aerobic activity per week and strength training activities at least twice per week.  The workout above just meets the cardio guidelines.

150 minutes = 2 ½ hours per week
2 ½  hours over five days is 30 minutes per day.


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