Hill Treadmill Tabata

It's about that time of year again when I move 90% of my runs indoors.

On treadmills I'm ALLLL about efficiency. I like to get in and off in as little time as possible getting the most bang for my workout buck possible. This workout combines three really effective training tools: speed, hills and tabata. In less than 20 minutes you will absolutely feel the burn!

The Workout

Warm-up for 5 minutes at a 5.5 - 7.5 mph at 0 incline. 

SET ONE:
Set incline to 5% and speed at 7.5 - 10.0 mph, run a tabata here - 20 second on, 10 seconds off stepping on either side of the treadmill for the rest. Repeat 8x for a total of 4 minutes at this speed including rest.

SET TWO:
Set incline to 10% and try to keep speed within .5 mph of the first set. Run a tabata here - 20 seconds on, 10 seconds off, stepping on either side of the treadmill to rest. Repeat for 8x for a total of 4 minutes at this speed and incline.

SET THREE:
Set incline to 15% and again try to only drop from your starting speed by 1.0 mph. Run a tabata here - 20 seconds on, 10 seconds off, stepping on either side of the treadmill to rest. Repeat for 8x for a total of 4 minutes at this speed and incline.

Total workout time with warm-up: 17 minutes

After this workout you could try this awesome core Pilates inspired workout here:

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