Get Ready to Sweat

I have another SUPER sweaty treadmill workout for you guys today! It’s very similar to last Tuesday’s treadmill workout, but it’s just a little bit harder.

Are you ready for this?

treadmill workout 30 minutes

Yes, the fast sprints at 10.0 are back! But here’s the thing… I only ran at 10.0 for 30 seconds, but the short recovery time of only 30 seconds before I was running again at 8.0 is what made the workout so tough.

By the third 10.0 interval, my face was dripping sweat and I was huffin’ and puffin’. Definitely challenging!

Some of you have asked how I change the speeds during my treadmill workouts when the workouts call for constant speed changes to tackle super-fast intervals.

Unfortunately every treadmill I’ve used doesn’t allow you to pre-program workouts (someone needs to get on that!), so I change them manually and usually type in the new speed five seconds before the interval starts.

So, for the workout above, if I’m going to run at 10.0 on minute 11, I’ll change the treadmill to 10.0 at minute 10:55 to give it five seconds to adjust so I’ll be running fast by the time minute 11 hits. Hopefully that makes sense!

For my fellow treadmill runners, do you do anything different?


After my treadmill workout and a brief core circuit, it was time for breakfast!

egg sandwich

I made my favorite breakfast sandwich and topped a toasted whole wheat English muffin with strawberry jelly, a slice of muenster cheese and two fried eggs.

egg with cheese

english muffin sandwich

Served with a sliced apple on the side!

Time to get working! Today’s assignment has me writing about healthy snacks to take on a picnic or a summertime hike. 600 – 800 words, here I come!


  1. Jamie says

    I do the EXACT same thing when it comes to changing the speed in interval workouts! Start changing about 5 seconds before, maybe 7 seconds if it’s a bigger jump!

    But I have to ask — at my gym, it’s mostly old people who are just looking to get in a nice workout to stay healthy, walking on the treadmill for a half hour or so. So when I up my speed to 9 MPH, I get some funny looks when those around me hear the zipping sound of the treadmill and see me sprinting along on the treadmill. Do you ever get weird looks like this when you run at high speeds? I know I should probably just ignore it and be proud that I’m giving myself an intense workout but how would you deal with uncomfortable looks at the gym?

    Definitely want to give this workout a try!


    • K says

      @Jamie – I know how you feel. People STARE when I jack it up to 9.0 – 11.0 mph. Usually people just run at a steady pace for 30+ minutes (BORING!) or walk slowly while holding onto the sides and watching the news (BORING!). Ha, ha.

      I actually had an older man, probably in his 50’s-60’s, pretty much turn and watch me through my entire workout the last time I did intervals. Every time I would start an interval, he would say, “Wow!” OUT LOUD and stare at me with a smile on his face. It was quite uncomfortable and I shot him a couple death glares (when I was walking in-between the intervals, of course)! When I was all done and jumped off the treadmill, he told me I did an “excellent job.” It was interesting having a “fan” through my whole 20-minute workout. I thought he was going to start clapping at one point.


      • says

        Hahahhaha that is hilarious. I would give them the death stare too – I already hate when people look over at my screen like I shouldn’t be doing intervals.

        I did this workout today and it was killer. I substituted the 9.0 and 10.0 speed with 8.5 and 8.0 and just interchanged the 2. For my rest periods I upped the incline a bit. After 25 mins, I couldn’t keep going I had to end with incline of 8.0 and 3.5. I was DYING. Thanks for this, I’ll try it again this week…maybe tomorrow!


  2. Shelby says

    This is probably a silly question, but do you dry the vegetables before you roast them? I’ve tried roasting vegetables a few times, but they always seem to get mushy 🙁 I always wash the vegetables before roasting them, but maybe I don’t dry them well enough? Thanks!


  3. says

    I wish I could enjoy running on a treadmill. Running outside I love, walking on a treadmill I can do, but running on one, forget it like pulling teeth. Perhaps this workout will keep me energized long enough to accomplish some serious cardio at the gym though. I think my issue is balance-related. I feel so wobbly on the machine


  4. says

    I love following your treadmill and circuit work out plans- I did one on Monday and looked like a beetroot at the end of it! The treadmills at my gym allow you to pre-program in interval training but for a minimum of 2 minutes for each interval so I sometimes use this program (it takes a while to set up before you actually start) and just adjust the interval workout accordingly! I wish they were easier to set up otherwise its much harder to cheat when entering them manually- or is that just me!!


  5. says

    Haha, maybe I’m a bit OCD or something, but I usually switch the speeds 10 seconds before I’m supposed to start and wait it out ’til the time ends to switch it back to the lower speed… I try to make the most out of every workout. 😉


  6. says

    I tried this earlier this morning; loved it! It made the workout go by so fast instead of jogging at the same pace for a half hour. I was definitely huffing and puffing and dripping with sweat when I was done 🙂


  7. Emily says

    I completed this workout this morning as part of my hour of cardio. I loved it! It was challenging, but manageable and I felt great after. I have tried many of your treadmill workouts, and this one might be my favorite! Please share any and all treadmill interval workouts you have 🙂



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