5 Killer Treadmill workouts (burn fat, boost fitness)

The treadmill has a bad rep as a terrible place to do your running training. These 30 minute workouts will help change your mind.

Some of the many additional benefits of the treadmill

  • Run in bad weather
  • Great for hotels in foreign places
  • Safe environment
  • Run with a partner

Each of the workouts is designed to give you maximum bang for your buck in 30 minutes. Great for the time pressed. You can fit them in before work, lunch time , after work. Anywhere you have a free 45 minutes (including changing time ).

The Speed Merchant

Good for

Improving overall speed

Burning fat

Boosting fitness

SetsRPEDurationGradientRecoveryGradient
Warm up155 min1
Work set6102 min21 min1
Cool down1551

Power Monger

Good for

Improving running economy

Building leg strength

Mental resilience

SetsRPEDurationGradientRecoveryGradient
Warm up155 min1
Work set1071 min121 min12
Cool Down1551

This one mixes power walking and running. In a 1 : 1 ratio. Keep your effort at a constant RPE of 7 for both the walking and the running

Moles Pyramid

Good for

Developing hill running strength

Improving running economy

Fat burning

SetsRPEDurationGradientRecoveryGradient
Warm up1551
Work Set1652
1744
1836
1928
110110
1928
1836
1744
1652

Turbo Diesel

Good for

Fat burning

Developing sustainable power

Running economy

Boosting fitness levels

SetsRPEDurationGradientRecoveryGradient
Warm up1551
Work set386221
Cool down1511

Jagged Edge

Good for

Developing leg strength

Burning fat

Running economy

Developing sustainable power

SetsRPEDurationGradientRecoveryGradient
Warm up1551
191422
191624
191826
1911028
19112210
Cool down1510

Walk the recovery section of each interval at RPE 7