• Newsletters
  • Subscribe
/
1x
Health

Eight workouts to avoid treadmill tedium

Rather watch paint dry than slog away at the same-old treadmill routine? Try one of these eight trainer-designed workouts to put the spring in your step again.
By Kathleen Trotter
Updated August 28, 2013
Add Chatelaine(opens in a new tab)
Chatelaine
1) Beginner 25-minute walking routine
Speed Incline Duration
2.5 mph incline 0° five minutes
2.6 mph incline 0° 1 minute
2.7 mph incline 0° 1 minute
2.8 mph incline 0° 1 minute
2.9 mph incline 0° 1 minute
3.0 mph incline 0° 11 minutes
2.9 mph incline 0° 1 minute
2.8 mph incline 0° 1 minute
2.7 mph incline 0° 1 minute
2.6 mph incline 0° 1 minute
2.5 mph incline 0° 1 minute
 
2) Easy 30-minute walking routine
Speed Incline Duration
3.0 mph incline 0° five minutes
3.5 mph incline 2° three minutes
3.5 mph incline 0° two minutes
3.5 mph incline 3° three minutes
3.5 mph incline 0° two minutes
3.5 mph incline 4° three minutes
3.5 mph incline 0° two minutes
3.5 mph incline 5° three minutes
3.5 mph incline 0° two minutes
3.0 mph incline 0° five minutes
 
3) Moderate 40-minute walking routine
Speed Incline Duration
3.0 mph incline 0° five minutes
3.5 mph incline 0° two minutes
3.6 mph incline 0° two minutes
3.7 mph incline 0° two minutes
3.8 mph incline 0° two minutes
3.9 mph incline 0° two minutes
4.0 mph incline 0° two minutes
3.0 mph incline 0° three minutes
3.5 mph incline 3° two minutes
3.6 mph incline 3° two minutes
3.7 mph incline 3° two minutes
3.8 mph incline 3° two minutes
3.9 mph incline 3° two minutes
4.0 mph incline 3° two minutes
3.0 mph incline 3° three minutes
3.0 mph incline 0° five minutes
 
4) Moderate 35-minute hill climb routine
Speed Incline Duration
3.5 mph incline 0° five minutes
4.0 mph incline 5° two minutes
4.0 mph incline 6° two minutes
4.0 mph incline 7° two minutes
4.0 mph incline 8° two minutes
4.0 mph incline 9° two minutes
4.0 mph incline 10° two minutes
4.0 mph incline 9° two minutes
4.0 mph incline 8° two minutes
4.0 mph incline 7° two minutes
4.0 mph incline 6° two minutes
4.0 mph incline 5° five minutes
3.5 mph incline 0° five minutes
 
5) Advanced 35-minute walk-run routine
Speed Incline Duration
3.5 mph incline 0° three minutes
4.0 mph incline 0° three minutes
4.0 mph incline 2° four minutes
5.0 mph incline 0° two minutes
4.0 mph incline 3° three minutes
5.0 mph incline 0° two minutes
4.0 mph incline 4° three minutes
5.0 mph incline 0° two minutes
4.0 mph incline 5° three minutes
5.0 mph incline 0° two minutes
4.0 mph incline 3° three minutes
4.0 mph incline 2° three minutes
3.5 mph incline 0° two minutes
 
6) Moderate 5 km run-walk routine
Speed Incline Duration
4.5 mph incline 0° five minutes
6.0 mph incline 0° six to ten minutes (starting at six and working your way up to ten)
4.0 mph incline 0° one to three minutes (starting at three and working your way down to 10)
6.0 mph incline 0° six to ten minutes
4.0 mph incline 0° one to three minutes
6.0 mph incline 0° six to ten minutes
4.0 mph incline 0° one to three minutes
3.5 mph incline 0° five minutes
 
7) Advanced 37-minute run routine
Speed Incline Duration
6.0 mph incline 0° five minutes
6.1 mph incline 0° two minutes
6.2 mph incline 0° two minutes
6.3 mph incline 0° two minutes
6.4 mph incline 0° two minutes
6.5 mph incline 0° two minutes
6.5 mph incline 1° five minutes
6.5 mph incline 0° two minutes
6.4 mph incline 0° two minutes
6.3 mph incline 0° two minutes
6.2 mph incline 0° two minutes
6.1 mph incline 0° two minutes
6.0 mph incline 0° five minutes
3.0 mph incline 0° two minutes
 
8) Advanced 60-minute run routine
Speed Incline Duration
6.0 mph incline 0° five minutes
6.5 mph incline 0° three minutes
6.0 mph incline 0° two minutes
6.5 mph incline 0° three minutes
6.0 mph incline 0° two minutes
6.0 mph incline 3° three minutes
6.0 mph incline 0° two minutes
6.0 mph incline 3° three minutes
6.0 mph incline 0° seven minutes
7.0 mph incline 0° two minutes
5.5 mph incline 0° three minutes
7.0 mph incline 0° two minutes
5.5 mph incline 0° three minutes
6.0 mph incline 2° ten minutes
6.0 mph incline 0° five minutes
3.0 mph incline 0° five minutes

The very best of Chatelaine straight to your inbox.

By signing up, you agree to our terms of use and privacy policy. You may unsubscribe at any time.
FILED UNDER:
Healthweight lossrunningFitnessworkouttrainerroutinetreadmill
Advertisement
Advertisement
Copy link

More Like This

Ticks Are Becoming More Prevalent In Canada. Here’s How To Protect Yourself
Health

Ticks Are Becoming More Prevalent In Canada. Here’s How To Protect Yourself

Tick happens. An expert weighs in on preventing tick bites—and what to do if you find a tick on you.
“I Dismissed It as Menopause”—One Woman’s Endometrial Cancer Story
Sponsored

“I Dismissed It as Menopause”—One Woman’s Endometrial Cancer Story

When Julia experienced abnormal bleeding and persistent pain, she assumed it was part of aging. Today, she and a medical oncologist are urging women to pay closer attention to symptoms that are too often normalized.
Meet the Women Shaping the Way We Talk About Weight
Sponsored

Meet the Women Shaping the Way We Talk About Weight

Can These Over-The-Counter Drugs Really Provide Perimenopausal Symptom Relief?
Health

Can These Over-The-Counter Drugs Really Provide Perimenopausal Symptom Relief?

The one-two punch of allergy meds and antacids has gone viral online for alleviating the most miserable parts of perimenopause.
Chatelaine Summer 2026 cover, featuring a woman biting into a burger.

Subscribe to Chatelaine!

Sandwiches! Sundaes! Jello shots! Plus the lowdown on the female desire pill, women who hit major life milestones at 50 and guest editor Meredith Shaw's all-Canadian summer lookbook.