Treadmill Kick Butt Workout

Melissa from FitnessNYC put together this treadmill run and it's fantastic. This 45 minute interval treadmill workout is definitely challenging and will leave you dripping in sweat when you're done - but supremely satisfied.

• 0-3 minutes. Warm up for 3 minutes with an easy walk or jog (speed 4.0).
1st Set
• 3-6 minutes. 3 minute tempo run (speed 6.5).
• 6-9 minutes. 3 minute sprint interval i.e. sprint 1 minute , jog 1 minute, sprint 1 minute (speed 7.5, 6.0, 7.5).
• 9-12 minutes. 3 minute tempo run (speed 6.7).
• 12-15 minutes. Recovery: 3 minute walk or jog (speed 4.0).
2nd Set
• 15-20 minutes. 5 minute tempo run (speed 6.7).
• 20-25 minutes. 5 minute sprint interval i.e. sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min. (speed 7.5, 6.0, 7.5, 6.0, 7.5).
• 26-30 minutes. 5 minute tempo run (speed 7.0).
• 30-33 minutes. Recovery: 3 minute walk or jog (speed 4.0).
3rd Set
• 33-36 minutes. 3 minute tempo run (speed 7.0)
• 36-39 minutes. 3 minute sprint interval i.e. sprint 1 minute, jog 1 minute, sprint 1 minute) (speed 8.0, 6.0, 8.0)
• 39-42 minutes. 3 minute tempo run (speed 7.0)
• 42-45 minutes. Cool down. 3 minute walk or jog (speed 4.0).