Stuck INSIDE this winter? Stay MOTIVATED with these INTERVALS!

As most of you know, nothing makes me happier than a GOOD run. I feel most alive when moving my body through the fresh air outside. But with the cold winter weather and rain this Winter, I’ve been forced to do some of my workouts on the treadmill…..aka the “Dread-mill”. Hitting the gym and spending an hour on the treadmill can be…well…boring! Not to mention that a straight jog on the treadmill does NOT provide the same physical results or emotional high as  running outside. When forced INSIDE,  I keep my workouts alive with treadmill intervals to add variety and SPICE! Here are 7 different treadmill workouts from one of my favorite fitness pro’s Lacey Stone. Hopefully they help you stay motivated to MOVE  this winter!


When working out on the treadmill, there are 3 variables you must take into account: Time, Speed, and Incline

Time: There are 4 time limits that I think are appropriate for the treadmill, bear in mind every workout should include a 3-5 minute warm-up and cool down.  Always warm up. Always cool it down.

Workout Times
1. 20mins – If you’re majorly strapped for time then  you may have to do a 20min quickie. If so, make it intense.
2. 30mins – Middle of the road – You can really make some progress with a 30.
3. 45mins – LOVE me a 45min workout, you should always aim to give up 45.  The 45er is not so much that it wears you out, but just enough time to add some bang to your buck!
4. 1HOUR – If you have time time for 1 hour that is GREAT. I am a firm believer that 1 hour is the limit on the amount of cardio you ever need to do in a day.

Disclaimer: If you’re training for a marathon, triathlon, or you’re a professional athlete that’s a different story.

Intervals: The amount of seconds/minutes you Jog, Sprint, or Climb.
Can be 30seconds, 60seconds, 2mins, 3mins, 5mins, 10mins, etc! In between each interval you choose how you need to recover.


Best used when you’re strapped for TIME – 20 or 30minute workout.
RULES of the GAME: See how many sprints you can complete in 20mins.
Warm-up for 3mins at a comfortable pace.
SPRINT as fast as you can for 30seconds, increase speed on the treadmill dramatically. My sprint is an 8 or an 8.5mph
Recovery: Bring the speed back to a comfortable jog for 1/2/3mins depending on your fitness level. Beginners will need more recovery.Repeat until you finish. Cooldown.
When you get fitter you will need less rest time AND the amount of sprints you complete will increase. I find it FUN do to do this workout once a week and try to beat the amount of sprints UNTIL you can’t anymore. Soooo keep track of your number!


FUN to do for 30-45mins OR 1Hour, Alternate between Hills and Sprints
Warm-up for 3mins at a comfortable pace.
This section is similar to The SPRINT OFF – SPRINT as fast as you can for 30seconds or 1min
Recovery: Bring the speed back to a comfortable jog pace for 2/3/4mins depending on your fitness level.
HILL – Increase the incline on the Treadmill to a height you can still keep a comfortable running pace at for 3mins
Recovery: Decrease the incline to the start level of 1.0 and jog at a comfortable pace
Repeat until the finish – Sprint, Recovery, Hill, Recovery, Sprint….
The more fit you get the shorter the rest periods, the faster the sprints and the steeper the inclines… YOU make it as hard or as easy as you can handle on any given day!


HILL MANIA… How High Can YOU Go?!  This is a day where you are willing to work hard, get a ggreaatt playlist because you are in for some bun burning action! 30/45/1hour
Warm-up for 3mins at a comfortable pace.
Increase the speed to a level 6-7 for you on a scale of 1-10. For me that speed on a treadmill is around a 6.5 at an incline of 1.0 for 3mins
After 5mins increase the Incline by 2, so now you are at an Incline of 3 keep the same speed.
After 5mins increase the Incline by 2, so now you are at an Incline of 5, keep the same speed.
After 5mins increase the Incline by 2, now you are at an Incline of 7, decrease your speed by .5. For the entire Mount Everest you want to maintain a steady jog… So if you need to adjust the speed in accordance to the incline do it.  YOUR goal is to keep it moving up that hill until you finish your alloted workout time.
Continue adding 2 to the incline and adjusting the speed until you’ve reached your Treadmill’s max Incline or you’ve finished your allotted time. This takes more than sweat you will need to be mentally tough to handle Mount Everest… YES YOU CAN!


4. Marathon Mountain MIX
This is a GREAT 45min Workout! Not including warm-up and cool down.
Do a Mount Everest Workout for first 15mins of your workout BUT instead of increasing the incline by 2 increase it by 5, much more aggressive HILL. Do this for 15 Mins. After 15mins decrease the Incline to 1.0 and run at a Great comfortable steady pace for 15mins. A speed of 6-7 on a scale of 1-10, do this for 15mins. For the Final 15mins do another Mini Mount Everest!
This is an AWESOME workout because it involves a lot of variables, which staves off boredom!


5. Sprinting CLIMBER!
Warm up first.  This is a GREAT 20min/30min Workout! Jog at a pace that is not a sprint but also isn’t jog… YOU want to feel like you’re putting in some effort, do this for 5mins.Then Increase the Incline to a VERY HIGH level. For me I would put it at an incline of 10. Once the treadmill has kicked in the incline, which often takes awhile… Adjust your speed to a sprint. Run up that hill for at least 1.30; shoot to make it 2mins.Once complete decrease the incline back to a level 1.0 and recover for 1/2mins depending on your fitness level.Then Repeat – Jog for 5mins, INTENSE CLIMB for 1.30-2mins, Recover, etc. Cool down!


6. The RUN
YOU all know this one . Warm it up and then go! Very old school but it works like a charm. Your speed will be dependent on your Workout TIME.  Make sure to keep the pace consistent for the entire workout. I find this to be the best workout when I am completely stressed out and want to clear my head. Most fun done outside!
The RUN is best done for the longer haul – 45mins to an Hour
Nothing fancy just flat ground for the entire workout… I like my run to be an hour and I tend to stay around 7-7.5mph the entire time.


7. Marathon-Sprinting-Mountain Climber-COMBO!
You can do this Workout in whatever order your heart desires! I think you get the picture… I will lay it out for you and if you have any questions you know where to find me, right? This workout involves so many variables I would do it for at least 45min, but an HOUR would be ideal.
Let’s warm it up of course for 5mins

Marathon – Nothing fancy just flat ground for 10mins… I stay around 7-7.5
Sprinting – Follow the RULES of the SPRINT OFF for 15mins
Mountain CLIMBER – Follow the RULES of the more aggressive Hill in The Marathon Mountain Mix for 15mins
Marathon – Finish off the last 10mins of the workout as you began… Nothing-fancy just flat ground at a pace that isn’t a sprint but also isn’t a jog for 10.
5min Cool-Down – DONE!


Alright Fearless Fitness folks, let me know which workouts you try and what you think of them! How do you stay motivated to move when the weather is GROSS? Whats your favorite indoor workout? HAPPY RUNNING!!



“Some people create with words, or with music, or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, “I’ve never seen anyone run like that before.” It’s more then just a race, it’s a style. It’s doing something better then anyone else. It’s being creative.”

“When people ask me why I run, I tell them, there’s not really a reason, it’s just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got. “-Courtney Parsons


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