Incline Interval Run

Nearly every morning as Ryan and I walk to the gym, we ask each other what our workout plans are that day. On Tuesday and Thursday, I always say “just cardio,” which prompts him to ask me what specific cardio workout I have in mind.

My answer is almost always the same. “I’m not sure yet. We’ll see how I’m feeling.”

Though I love having a plan as I walk into the gym, I am also a fan of not having a plan and doing whatever workout I want to do based on how I’m feeling that day. This can backfire on me because I’ll slack off sometimes if I’m feeling mentally out of it, but it can also work really well and make me complete a really challenging workout when I’m feeling more energetic.

Like today!

After 20 minutes on the elliptical beside Ryan, we parted ways and I hopped on the treadmill, dug through my little wristlet of go-to workouts and selected and incline run workout that I ripped out of a SELF magazine back in September.

interval workout 002

I tweaked the incline run workout a bit and ended up completing this 30-minute workout:


Minutes Speed Incline
5 6.5 1
1 3.5 5
1 6.5 5
1 3.5 6
1 6.5 6
1 3.5 7
1 6.3 7
1 3.5 8
1 5.9 8
1 3.5 9
1 5.7 9
1 3.0 10
1 5.5 10
1 3.0 11
1 5.3 11
1 3.0 12
1 5.1 12
1 3.0 13
1 4.9 13
1 3.0 14
1 4.7 14
1 3.0 15
1 4.5 15
3 3 7

As I started this workout, I figured it wouldn’t be too challenging. Well, I was wrong.

Once the incline got up to level 13 I was seriously huffin’ and puffin’. My chest was tight and I was working hard. I haven’t really pushed myself in the gym in a few weeks so it felt good to kick my own butt a little bit. I walked home from the gym feeling like I got in a great workout. Score!


After a super sweaty incline interval run, nothing sounded better to me this morning than a cold, creamy smoothie.

interval workout 006

In today’s mix:

  • 1 1/2 c. almond milk
  • 1/2 c. vanilla Greek yogurt
  • 1 tbsp. cocoa powder
  • 1 scoop chocolate protein powder
  • 1 small frozen banana
  • 1 tbsp. peanut butter
  • 1 handful fresh spinach

interval workout 004

I slurped this baby down in 2.5 seconds flat.

Hi ho, hi ho, it’s off to work I go!


  1. says

    What a great workout! I definitely need a plan if I’m going to the gym. I feel like I’m wasting time if I just walk around looking for something to do. 🙂


  2. says

    Congrats on kicking your own butt! hehe…actually I did the same thing myself this morning on the treadmill too! But I went the opposite approach and kept the incline the same but upped the speed. But hills are a great way to work those quads/butt and get you panting in no time. It always surprises me too, because like you said you look at the workout and don’t think it will be all that difficult, but then you get into it and you’re like…okay, I was dead wrong! And that smoothie looks yummy. 🙂


  3. Shayla says

    I have to try one of your smoothies, they look delish!! Do you keep your smoothies around a certain amount calories? I was wondering how many yours have? Thanks!


  4. Sarah M says

    I totally printed that interval set out the 1st time you published it, and its the “one” I use when I need a huge butt-kickin!


  5. says

    I need to start preplanning my workouts. I always go to the gym and wing it which I think is adding to why I see no progress. I’m going to start pulling pages from magazines too, it’s a great idea.


  6. Marianne says

    Hi there. A few years ago I tore this same workout out of Self magazine. I’ve saved it all these years and it has been one of my favorite Kick butt go to cardio workouts. Last year, I left this page at the gym and it was gone. I was so upset. I’ve always wanted to find this workout again but haven’t taken the time to search it out online. Tonight, I did and lo and behold here you are with my favorite workout. Thank you Thank you!


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