Beat Boredom and Torch Fat With This 40-Minute Treadmill Workout

One of the worst ways to spend your time on the treadmill is staring at the display, silently begging the minutes to tick by faster.

To make time fly (and kick your cardio into high gear), Meg Takacs, trainer at Performix House and creator of the #RunWithMeg app, crafted this 40-minute treadmill workout that will help burn fat and keep you entertained.

The first part of this workout starts with an easy jog and gradually increases your pace by 0.5 mph every 2 minutes. Takacs recommends beginning at about 5.0 miles per hour (mph), but listen to your body; you can increase or decrease your starting pace as needed.

• 2 minutes at 5.0 mph
• 2 minutes at 5.5 mph
• 2 minutes at 6.0 mph
• 2 minutes at 6.5 mph
• 2 minutes at 7.0 mph

Hill running undeniably increases the intensity of your workout (just try to hold a conversation while running uphill). But upping the incline can also help runners build strength and speed, according to the American Council on Exercise (ACE).

Set the incline of your treadmill between 6.0 and 8.0, depending on your comfort level. Then do:

• 1 minute at 2.5 mph
• 1 minute at 5.0 mph
• 1 minute at 2.5 mph
• 1 minute at 5.2 mph
• 1 minute at 2.5 mph
• 1 minute at 5.5 mph
• 1 minute at 2.5 mph
• 1 minute at 5.5 mph
• 1 minute at 2.5 mph
• 1 minute at 5.8 mph

The goal of the next 10 minutes is to lower your heart rate for the sprint intervals that follow. Bring your treadmill incline back down to 0, and focus on your form and your breathing.

• 1 minute at 5.0 mph
• 1 minute at 6.5 mph
• 1 minute at 5.0 mph
• 1 minute at 7.0 mph
• 1 minute at 5.0 mph
• 1 minute at 7.2 mph
• 1 minute at 5.0 mph
• 1 minute at 7.6 mph
• 1 minute at 5.0 mph
• 1 minute at 7.8 mph

‌Read more:‌ How to Do HIIT Treadmill Workouts — Plus, a 25-Minute Routine to Try

Alternating between intervals of intense exercise and rest can help you burn more calories — and keeps you engaged in your workouts. Cap your rest intervals at one minute; limiting your rest keeps your heart rate elevated throughout these final 10 minutes.

During your rest intervals, take deep breaths and sip water as needed.

• 1 minute at 2.5 mph
• 1 minute at 8.0 mph
• 1 minute at 2.5 mph
• 1 minute at 8.5 mph
• 1 minute at 2.5 mph
• 1 minute at 8.5 mph
• 1 minute at 2.5 mph
• 1 minute at 9.0 mph
• 1 minute at 2.5 mph
• 1 minute at 9.0 mph

‌Read more:‌ Is It Better to Run Outside or on a Treadmill?