Kicking your cardio up a notch and adding different types of intervals to your run, like in this treadmill workout, will battle belly fat and increase your postexercise calorie burn. We’ve also added some hill work to increase your calorie burn while toning your gams. Once the incline hits six percent, shorten your stride and pump your arms to help you maintain your speed. Short on time? Try our 20-minute walk/run treadmill workout.

Intervals and Hills

TimeSpeed (MPH)InclineNotes
0:00-5:002.51.0Warmup
5:00-6:003.01.0Interval One
6:00-7:004.01.0Interval One
7:00-8:005.01.0Interval One
8:00-9:003.01.0Interval Two
9:00-10:004.01.0Interval Two
10:00-11:005.01.0Interval Two
11:00-12:003.01.0Interval Three
12:00-13:004.01.0Interval Three
13:00-14:005.01.0Interval Three
14:00-15:002.51.0Recover
15:00-16:004.51.0Fast
16:00-17:003.51.0Easy
17:00-18:004.51.0Fast
18:00-19:003.51.0Easy
19:00-20:004.51.0Fast
20:00-21:003.51.0Easy
21:00-22:004.51.0Fast
22:00-23:003.51.0Easy
23:00-24:004.51.0Fast
24:00-25:003.51.0Easy
25:00-26:004.51.0Fast
26:00-27:002.51.0Recover
27:00-27:304.06.0Hill Run One
27:30-28:302.51.0Easy
28:30-29:004:06.0Hill Run Two
29:00-30:002.51.0Easy
30:00-30:304:06.0Hill Run Three
30:30-31:302.51.0Easy
31:30-32:004:06.0Hill Run Four
32:00-33:002.51.0Easy
33:00-33:304:06.0Hill Run Five
33:30-34:302.51.0Easy
34:30-35:004:06.0Hill Run Six
35:00-36:002.50.0Easy
36:00-36:304:06.0Hill Run Seven
36:30-37:302.51.0Easy
37:30-38:004.06.0Hill Run Eight
38:00-39:002.51.0Easy
39:00-39:304.06.0Hill Run Nine
39:30-40:302.51.0Easy
40:30-41:004.06.0Hill Run 10
41:00-46:002.51.0Cooldown

Click here for a printable version of this workout without images.

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