A 20-Minute Treadmill Interval Workout

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A 20-Minute Treadmill Interval Workout

Forget candlelit cycling classes—indoor treadmill classes are all the rage right now. At Mile High Run Club in New York City, the studio is packed with rows of treadmills and club-like lighting, and offers interval-style classes set to a sick soundtrack. (Think SoulCycle on a treadmill—super-fit and motivating instructors included.) The next time you head to the gym, hit up the ’mill and try Mile High Run Club founder Debora Warner’s 20-minute fat-burning interval workout. (We suggest pairing it with the strength training workout for runners she designed exclusively for SELF.) You’ll torch calories and get your heart pumping in less than half the time it takes to stream an episode of Orange is the New Black.

Before you start, check in with your form: “Run back from the console to give your arms room to swing,” says Warner. “Stand tall with your chest out and ribcage open to encourage proper breathing. Keep your shoulders down and relaxed.” You’ll end the routine with a four-minute hill climb, “take shorter, quicker strides and exaggerate your arm swing,” she explains. And you’re off:

treadmill workout infographic

Speed Guide:

  • Level 1: Easy jog/light effort/recovery pace
  • Level 2: Base pace/moderate effort/marathon pace
  • Level 3: Threshold/hard effort/10K or half-marathon pace
  • Level 4: Sprint/max effort/5K pace

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