If you’re one to use a treadmill as part of your fitness regiment, you most probably realize the importance of creating variations for your treadmill workouts from time to time . Doing the exact same workout week after week will stall your progress, and it’s likely you’ll get bored. In order to shake up your fitness routine, I’ve described one of my awesome 30 minute interval workouts that you can try .

This workout can be adapted to any fitness level, even if you’re a beginner or more experienced. . Warm up and recovery time is built in, along with a little optional incline work. Here’s the plan:

First 5 Minutes: Warm up at 1% incline (all inclines are optional). Walkers should target a speed of 3 to 3.5 miles per hour. Experienced runners should warm up at a comfortable jogging pace, about 5 mph.

Minutes 5-10: Here’s where you kick it into gear. Walkers should hit their top pace without going to a jog, likely 4 mph maximum. Runners should speed up to 6 mph depending on fitness level. Incline 2%.

Minutes 10-12: Take a short recovery by backing off your pace.5 mph. Keep incline at 2%.

You want to try and use the “talk test” at this point in the workout . If you’re in a group fitness setting, chat a bit with your neighbor and see how difficult it is to converse. If you can talk freely, it means you can probably increase your speed . Conversation should be possible in short bursts, but not at any length. You’re going to slow if you can chat easily!

Minutes 12-24: Now this is where the workout becomes the most challenging . During this 12 minute period, you’ll be doing 6 intervals of 2 minutes each. For each 2 minute interval, the first minute is your top running or walking pace; the second minute bring your speed back down anywhere from.5 to 1 mph. Example for runners: For minute 12 to 13, run at a 7 mph pace. For minute 13-14, back it down to 6 mph. Repeat the cycle 6 times.

Minutes 24-27: Run or walk at a pace slightly less than your top pace. Try to cover as much distance as possible.

Minutes 27-30: Cool down and finish!

In order to jumpstart your workout routine, give this treadmill workout a shout a least once a week. Make sure to monitor your distance every workout you do . Your goal should be to progressively maximize your distance by increasing speeds during all aspects of the workout.