Does this sound familiar? You have a million and one things on your to-do list: work, cooking, dishes, laundry, errands and exercise, all while trying to have a social life. The word "busy" is an understatement.
While there's not a quick fix for everything on your list, you can check off a workout in less time than you might think. You don't have to commit an entire hour to your fitness routine, especially on a busy day. Even a 10-minute workout can do the trick.
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It may sound pretty brief but even a short workout can offer health benefits. Adding just 10 minutes of exercise to your routine may even be enough to prolong lifespan, according to a January 2022 study in JAMA Internal Medicine.
With that said, you want to use your 10 minutes as wisely as possible. And the best way to achieve that is with intervals. Shorter, high-intensity intervals can increase your heart rate quickly to give you the most of your quick session.
So, next time you're crunched for time, give this beginner-friendly 10-minute interval treadmill workout a try. You can follow the steps below and choose the table (walking, jogging or running) that's best for your fitness level.
How to Tackle the 10-Minute Treadmill Interval Workout
- Start by warming up for 1 minute at a walking pace, around 3 mph.
- For the next minute, increase your speed to a pace that leaves you slightly out of breath (about 3.5 to 4.5 mph if walking, 4.5 to 5.5 mph if jogging, or 5.5 or higher if you're running).
- For the next 90 seconds, maintain your speed (if walking) and increase the incline to 5 percent or greater. If you are jogging or running, add 1 to 2 mph to your speed. This should feel challenging, like you can't say more than two or three breathy words. This speed and incline is your challenging pace — you'll use it for subsequent rounds.
- For the next 45 seconds, take it back to your beginning speed or incline.
- For the next 60 seconds, increase your speed/incline to your challenging pace.
- For the next 30 seconds, decrease to your beginning speed/incline.
- For the next 30 seconds, increase your speed/incline back to your challenging pace.
- For the next minute, decrease your speed/incline to beginning pace.
- For the next 45 seconds, maintain your last challenging speed/incline as best as you can.
- for the next 90 seconds, decrease your speed, and bring your heart rate down to prepare for your final sprint to the end.
- For the next 30 seconds take the speed/incline up as high as you can to get to the finish line.
- To finish, take incline all the way down, and the speed to 3 mph for a walking recovery.
10-Minute Beginner Treadmill Walking Workout
As you do this walking workout, try to stick to a comfortably challenging pace. Also, feel free to take breaks and sips of water as needed.
10-Minute Beginner Treadmill Jogging Workout
Take note of the speeds you jog for the easier and harder intervals. Over time, you can gradually increase your speed to improve your running.
10-Minute Beginner Treadmill Running Workout
Each time you return to your challenging speed/incline, try to maintain this pace for the entire interval. Or, if you're up for it, increase each number slightly.
Get a printer-friendly version of the walking treadmill workout here.
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