Tough Tread Interval Run

For max results, give this interval workout a go!

As much as you may despise the treadmill, sometimes you just can’t make an outdoor workout work. Running outside has multiple extra benefits, such as tougher terrain and hills, heat variances, and air pressure adaptations, but when winter comes, rainstorms roll in, it’s extremely hot, or there are safety concerns, the treadmill may be the only option. Thankfully, by just increasing your speed and incline on the treadmill, you can up the intensity of your indoor run to max the benefits! Skinny Ms. wants to give you a 40-minute Tough Tread Interval Run that you can take to the treadmill for toning and serious fat burning.

This high-intensity interval running workout is going to offer a change to your boring, mediocre run. It is easy to think if we just make the same effort for a 20-30 minute run every day that we will continue to see the same weight loss trends. However, we need to continuously change our workouts and intensities in order to keep seeing a change in our bodies!

Equipment Needed: water for hydration, a treadmill, the right running shoes, and a towel for sweat!

What to Do: Listed below, you will find the amount of time it is recommended that you runat each level of speed and incline. The rate of perceived exertion (RPE) is also listed so that you can assess how hard you need to be working. This means that if a speed 6 is more like a sprint than a jog, bump the speed down to a speed that is more like a jog for you. If you feel dizzy or as if you are exerting too much, slow down or drop the incline.
Watch this video for tips on how to use a treadmill properly.


Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This website is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

You might also like:
7 Tips for Injury Proof Running
9 Ways to Improve Your Running Form
Zero to 5K: Getting Started
Treadmilll Running vs Street Running

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Allison Gentry

Allison attended East Tennessee State University where she graduated with a Bachelors in Exercise Science. She earned her certification as a personal trainer through Aerobics & Fitness Association of America. Allison is currently in her final year of study in the pursuit of a Doctorate in Physical Therapy. In her free time she participates in extreme obstacle course racing, having completed one Tough Mudder and a Trifecta of Spartan Races.

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