Cardio 30 running machine interval training
2 minutes warm-up (0 inclines, speed increase between 0-8)
gradually warming up, increasing heart rate & blood flow
4 minutes running (2-4 incline, speed between 8-12)
into a steady jog/run, a slight increase of incline to alter the intensity
4 minutes high incline walk (8 inclines, speed between 5.5-6.5)
decrease of speed & increase of incline, keeping core & glutes engaged – chest open
2 minutes running (incline 2, speed between 8-12)
increasing pace to prepare for sprints
8 rounds of sprints – 30 seconds on/30 seconds complete rest (incline 0, speed MAX)
maximum effort with sprints, remove feet from the belt for rest – hold onto the bar before returning
4 minutes high incline walk (8 inclines, speed between 5.5-6.5)
decrease of speed & increase of incline, active recovery post sprints
4 minutes running (2-4 incline, speed between 8-12)
back to a steady run/jog, preparing for the end of the workout – final effort
2 minutes cool down (0 inclines, speed decrease 8-0)
decrease speed & incline, gradually lowering the heart rate & effort level.
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