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
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
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