Better Fit Workout Wednesday Treadmill Workout

Sorry for the doozy blog title! I guess my point was that in order to reap the rewards of a great exercise session- you have to push yourself and work hard. For you, this may mean a sweaty spinning class, or it may be a walk around the block. It’s all relative- but you know whether you’re pushing yourself when you’re being honest with yourself. My job as a trainer is to know when clients are cheating- and to help them effectively push their limits.

I find that in order to have everything in place for a really effective session, I need to prepare a bit beforehand. I know that having my bag ready the night before, making sure that some of my favourite workout gear is laundered and ready to go, and getting to bed at a decent hour will all contribute to a good session. If I’m well-rested, prepared and wearing something I love, I’m more likely to be in the zone.

I also know that I need to have some workout fuel about an hour before my session so that I have the energy to make it through, giving my best effort. I usually go for a pre-workout snack with an emphasis on carbs. Getting to know what works best for you will contribute to a great session.

I’ve talked before about treadmills and the potential pitfalls of steady state cardio, so I thought it may be useful to give you an example workout that falls into the interval category. Interval training is an efficient way to get a really effective workout in much less time than steady state. Studies also show that your metabolism will remain high for a longer period following interval training than it would after a steady state session.

So here’s an interval workout to try. You can do this on a treadmill, or head outside into the fresh air and alter your effort accordingly.

Remember to check with a doctor before starting any new fitness regimes, and honour your body’s limitations and injuries for safe and sustainable fitness progress.

For the purposes of this workout, effort refers to speed, with 1 being a fast walk and 10 being a sprint. Remember, you know what a fast sprint means for you. The total workout is 20 minutes including warm-up and cool-down!

Time (mins) Effort (1-10)
3 2
2 5
1 3
1 7
1 3
1 8
1 3
2 8
1 3
1 8
1 3
1 7
2 3
2 2

If you try it out let me know how it goes!

The feeling you get after an effective session makes it well worth the effort!

Happy workout Wednesday! 

About Melissa

I'm an Advanced Personal Trainer and Nutritional Advisor, based in Islington, London. I love living a healthy lifestyle and helping others to do the same. I share fitness and nutrition information on my blog at and I support my clients to get fit and healthy through my personal training and nutritional advice business, called Better Fit.

11 responses »

  1. Great information!  Am going to share with my husband who is in a 16 week weightless challenge!  These tips will SURELY help him succeed better with his exercise. Check out his blog and leave him a quick word of wisdom. He will probably will want to share this advice if okay with you.

    • Melissa says:

      Thanks Lois! I hope it helps. I wish your husband all success with his challenge, and yes I’m more than happy for him to share! I’ll head over and check out his blog.

  2. I have so much trouble pushing myself in training, in races I am fine but I don’t do a great job in my own pre training season.

    • Melissa says:

      Yes, it can be really tough to push yourself during the long road leading up to a race. I find using music can be really motivating- or trying to break your ultimate race goal down into shorter-term goals. So for example, if you’re aiming for a half marathon, try to make your first goal hitting a certain time on your 5k by a certain date, then 10k and so on. Telling other people what your goals are helps to keep you in check too!

  3. It’s been so hot, I ran on the treadmill today which I don’t love, but switching up intervals and inclines helped me not get too bored! 🙂

    • Melissa says:

      I definitely prefer running outdoors as well, but treadmills can be a saviour during summer heat waves! Glad you had a great interval session!

  4. Karen says:

    Thanks for the great tips ! I wil try to fit in a run this weekend, but tonight I’m going to apply your program to my workout on the excersise bike as I think it will work well and be a good way to change things up !

    • Melissa says:

      Cool! An exercise bike is great for intervals. If you really push yourself during the work phases, it’s an amazing workout in a short timespan. Your metabolism will be pumping several hours after you jump off the bike. Have fun! 🙂

  5. Jess says:

    Love this! I’m going to try it when I get back home! 🙂

  6. […] to your routine:  Whether it’s achieving a new personal best or feeling like you’re really pushed yourself through a workout, be sure to congratulate yourself and feel proud of your achievements. At the end […]

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