30-Minute Treadmill Workout Routine

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It’s nice to get outside and exercise every now and then, but it’s not always feasible. When it’s rainy, cold–or both–an indoor workout is the way to go! This treadmill workout routine will burn calories and torch fat fast (in just 30 minutes to be exact!). It’s also simple, effective, and will kick boredom to the curb! 

Incorporating intervals not only improves the quality of the workout, but it also gives you something to focus on. Focusing on speed and incline makes the workout pass that much faster. Fun routines are more sustainable, meaning that they are also more effective! Give this workout a shot; you’ll be glad that you did!

It’s important to note that you shouldn’t hold onto the handles if you don’t absolutely need to. When walking at an incline on a treadmill, holding on can cause you to lean back. That defeats the purpose of increasing the slope. Do your best to lean forward and push yourself “uphill.” The harder you work, the better your results will be! 

30-Minute Treadmill Workout Routine

What you need: a treadmill / a towel / a bottle of water

What to do: Perform the warm-up, jog/sprint intervals, incline intervals, and cool-down as instructed. The whole workout will take 30 minutes! We highly recommend that you also perform the flexibility routine included at the bottom of this workout.

Warm-Up (5 Minutes)

Incline: Set the incline to no more than 1.0%

Speed: Maintain a consistent speed of 2.5 – 3 mph for 5 minutes.

Jog / Sprint Intervals (10 Minutes)

Incline: For this portion of the workout, you should be focused on speed instead of incline. For this reason, set incline to no more than 1.0%

For the next 10 minutes, you will perform 10 rounds of a 30-second jog / 30-second sprint.

Jog Speed: Maintain a speed of 3 – 4 mph for 30 seconds

Sprint Speed: Maintain a speed of 6 – 8 mph for 30 seconds

Incline Intervals (12 Minutes)

Now we’re going to back down on the speed and focus on incline.

Speed: Maintain a speed of 3 – 6 mph for the next 12 minutes. Adhere to the incline percentage designated for each minute. Try to walk/jog/run as fast as you can.

2% Incline – 60 seconds

6% Incline – 60 seconds

4% Incline – 60 seconds

8% Incline – 60 seconds

10% Incline – 60 seconds

2% Incline – 60 seconds

6% Incline – 60 seconds

4% Incline – 60 seconds

8% Incline – 60 seconds

10% Incline – 60 seconds

2% Incline – 60 seconds

6% Incline – 60 seconds

Cool-Down (3 Minutes)

Incline: Don’t skip the cool-down; you’re almost there! Lower the incline percentage to no more than 1.0% but keep on moving.

Speed: Maintain a comfortable speed of about 2.5 – 3 mph.

Flexibility Round (5 Minutes)

Wait: Don’t forget to stretch! Flexibility is key to keeping you safe and healthy! Try these 10 Essential Stretches for Runners when you hop off the treadmill. It will only take you 5 minutes!


If you don’t have access to a treadmill, don’t worry! You can either perform the jog/sprint intervals for 20 minutes (instead of 10) and cool down for 5 minutes. OR, try one of these great cardio workouts that don’t require a treadmill:

Try out this routine and let us know what you thought in the comment section below!

Don’t forget to follow us on Facebook, Pinterest, and Instagram for all future cardio workout routines and challenges!

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3 Comments on "30-Minute Treadmill Workout Routine"

  1. Cindy Roe  March 19, 2019

    What kind of socks do you wear to help prvent blisters. I thought cotton, but I still get blisters

    • Gale Compton  March 22, 2019

      Cindy, Look for socks that have extra cushioning and keep your receipt if you continue to get blisters. It could also be the shoes you’re wearing.

  2. Michael Jones  October 1, 2019

    These are really great examples of treadmill training programs.


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