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Walking Treadmill Intervals Workout

by Courtney on August 3, 2011

This morning, I waited in line at the post office for 28 minutes. Yes…twenty-eight. So, needless to say, a cup of my favorite iced coffee to keep me sane was much needed.


In an attempt to pass the time, I of course whipped out my phone and played around on there for a bit. Well as I was going through some emails, I noticed a comment from Ruthie on last night’s Sweaty Mess Incline Intervals Workout post:


Sometimes, I forget that not everyone is a runner. Heck, there are some days where the thought of running makes me cringe a little (like today).

After a quick look at my Workout page, I realized that I only had one walking interval routine. ONE! Although the 45 Minute Treadmill Walk is a favorite of mine, I couldn’t believe that I didn’t have more options.

Well that had to change immediately. I knew that the inclines on my latest routine were intense, so they would work just as well with a walking speed as they would a running speed. So with a couple quick tweaks of the numbers, I now present to you…


Is 4.6mph not a walking speed for you? No prob…just work within your comfort level (but don’t get *too comfortable…you really want to work it!) to find what works!


Now, it’s time to go make some lunch; I finally have blueberries again so I’m 99% sure that one of these will be enjoyed. Yum!

FYI: Don’t forget to get your entries in for the Shopping Spree!

Questions for the Afternoon:

WOULD YOU RATHER… (you didn’t think I forgot, did you?) Winking smile

  • Have a beautiful house and ugly car -OR- an ugly house and beautiful car?
  • Make headlines for saving somebody’s life -OR- winning a Nobel prize?
  • Be on top of a Ferris wheel during an earthquake –OR- during an electrical storm?

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{ 37 comments… read them below or add one }

1 Courtney @ The Granola Chronicles August 3, 2011 at 1:05 pm

Oooh, I would totally want a beautiful house and an ugly car!
I love incline walking on the treadmill – thanks for sharing this!


2 Cait @ Cait hates Cake August 3, 2011 at 1:12 pm

-Beautiful house for sure. I don’t even own a car, I couldn’t care less about them.
-Saving someone’s life, unless the Nobel prize was for a cure or something that would save lots of people’s lives.
-Earthquake – I’m totally scared of lightning.


3 Jordan @ food, sweat, and beers August 3, 2011 at 1:13 pm

Initially read that first one as Have a beautiful HORSE/ugly car. I was like…. how are those related? then I thought, “I guess no one wants an ugly horse. Car it is!”

Even though it’s house, I definitely would still choose ugly car, a nobel prize, and a lightning storm. If I go down, I’d rather it be in a firework-like blaze of glory than an obnoxious shaking of the earth. Those are just tacky.


4 Andrea August 3, 2011 at 1:17 pm

Ohh! I like to run but every once in a while when Im not feeling it I like to do a good walking interval. I’m gonna try this baby out!


5 Laura @ Cookies vs. Carrots August 3, 2011 at 1:20 pm

Love the walking intervals! It’s nice to be able to work in some walking workouts into the schedule.


6 sweet and savvy August 3, 2011 at 1:20 pm

Wow! Hope that was a good coffee!

And I’d like to save someone’s life anndd win the Nobel prize if that’s an option..


7 Jen M. August 3, 2011 at 1:21 pm

Beautiful home! I’ll just hide the ugly car in the garage ;)

I like Cait’s response up there – I’d rather save someone’s life unless the Nobel was for finding a cure for a debilitating or deadly disease.

I think I’d rather be on a ferris wheel in a lightning storm — you would never be the tallest point, so I think if lightning hit the wheel, you’d be okay? I could be wrong. It’d be super scary, but the thought of falling to the ground in an earthquake from the top of a ferris wheel sounds terrifying.


8 Gina @ Running to the Kitchen August 3, 2011 at 1:21 pm

beautiful house, save someone’s life and I guess electrical storm. I’m going with the storm being less probability of an actual lightning strike than the earthquake bringing the ferris wheel down. That’s a tough one though!


9 Rebecca August 3, 2011 at 1:22 pm

Wow, thanks for this! I’m not a runner myself, but I do like a good walking routine on the treadmill. Strange, though, is that my treadmill only goes up to a 10 incline (it is old school, I admit, but it gets the job done). I wonder at that!


10 Ruthie Hart August 3, 2011 at 1:27 pm

you rock Courtney!! I am heading to the gym in an hour and have this printed out and ready to go! thank you for linking to my blog too!! hugs :-)


11 Charlie August 3, 2011 at 1:32 pm

Have a beautiful house and ugly car (I don’t drive :P)
Make headlines for saving somebody’s life
Be on top of a Ferris wheel during an electrical storm


12 Colleen @ Jimmy Choos on the Treadmill August 3, 2011 at 1:43 pm

Beautiful house and ugly car for sure!


13 gabriella @ embracement August 3, 2011 at 1:48 pm

That looks like a great walking workout! I usually don’t walk on the treadmill that much, but this looks like a challenge. And with my 5’1″ frame I will most certainly not be walking at a 4.6 ;)

beautiful house, ugly car
saving someones life
electrical storm


14 Brittany @ Itty Bits of Balance August 3, 2011 at 1:49 pm

Thats awesome that you incorporated a walking workout too! I’m convinced that people forget that walking is a workout too

Thanks girl :)


15 Lauren @ Sugar Coated Sisters August 3, 2011 at 1:51 pm

Oooh those 4.6’s will burn (in a good way!)

-beautiful house, ugly car (mine’s a big mess right now anyways haha)
-save someone’s life
-earthquake ferris wheel

I’m from California, I can ride earthquakes like ocean waves!


16 Tracy August 3, 2011 at 1:54 pm

Would you rather…

Have a beautiful house
Make headlines for saving somebody’s life
Be on top of a Ferris wheel during an earthquake


17 Katie @ Changing Patterns August 3, 2011 at 2:00 pm

I love how you have a printable version of your workouts! Most of the time bloggers just list them and I end up writing it down on a piece of paper…but this makes it SO much easier.

I would rather…have a beautiful house (don’t really care about cars as long as it works, I mean you LIVE in your house), win a Nobel prize (which I kind of feel bad about) anddd prob neither on the Ferris wheel…I’m terrified of heights so both would scare the heck out of me!


18 Kayla @ Sprouty Buns August 3, 2011 at 2:02 pm

The Garden of Life snack bars look good! I’m always on the lookout for wholesome, delicious and portable snacks!


19 Kayla @ Sprouty Buns August 3, 2011 at 2:05 pm

and I’ll be moving that over to the correct post! Whoops!


20 Sylvia @ Frolic Through Life August 3, 2011 at 2:27 pm

Beautiful house for sure. I’m not much of a car person anyway, but love interior decorating.

Make headlines for saving a life.

And neither. I’d like to live, thank you very much. ;)


21 Bethany August 3, 2011 at 2:32 pm

■ Have a beautiful house and ugly car
■ Make headlines for saving somebody’s life
■ Be on top of a Ferris wheel during an earthquake


22 Erica @ For the Sake of Cake August 3, 2011 at 2:35 pm

LOVE the workout. I’m definitely going to try this either today or tomorrow, but I’ll have to adjust it a bit because I’m short! :-)


23 Abby @ Abz 'n' Oats August 3, 2011 at 2:44 pm

Sounds like a great walking workout! I would rather have a beautiful house and an ugly car, make headlines for saving somebody’s life, and be on top of a Ferris wheel during an electrical storm. Falling from the top of a Ferris wheel during an earthquake just seems super scary! lol.


24 Khushboo August 3, 2011 at 2:46 pm

I’ve temporarily gone off running so thanks for this! I’m 5’3 but want to attempt these speeds cos ya know, I’m bad ass like that ;)


25 Laura @ Unchartered 20s August 3, 2011 at 3:26 pm

Thanks for the walking version! I’m not a runner either (yet!!.. need to get on this goal). so this looks like a great heart rate inducer!

Hmm I’d def rather have a beautiful house & ugly car- i dont really care about cars as long as they run! (And if you have a beautiful house you’d have a nice garage to hide it in right? ha)

-Saving someone’s life.
-Be on top of a Ferris wheel during an earthquake …as long as the ferris wheel doesnt fall over!!


26 Liz @ Tip Top Shape August 3, 2011 at 3:39 pm

Hmm…beautiful house, Nobel peace prize, and neither for that last one! Both sound pretty dangerous! But..if I had to choose I would probably go Electrical Storm. The odds of getting struck by lightening are pretty small right? Whereas an earthquake could easily throw off the balance of the ferris wheel, thus making it topple over. Annnddd, I am giving this WAY too much thought, lol. Clearly good questions this time!


27 colleen August 3, 2011 at 3:51 pm

1. beautiful house with ugly car all the way!!!
2. headlines for saving someone’s life.
3. neither!!! I’d check the weather report before stepping on the giant killer of a ferris wheel. Duh!


28 Shayla @ The Good Life August 3, 2011 at 3:57 pm

Coffee always makes everything better :)

Definitely have a beautiful house and ugly car…I’m a homebody!

Make headlines for saving somebody’s life…I love being a good Samaritan…and what goes around comes around ;)

Eek this one freaks me out! I guess be on top of a Ferris wheel during an earthquake…assuming it’s earthquake proof and couldn’t fall over! I would think that no matter what I’d get electrocuted during an electrical storm b/c of all it’s lights so I’d have to go with the earthquake?!


29 Sherri August 3, 2011 at 4:33 pm

I’m so glad you posted this! I typically don’t work out on treadmills but do almost every time I’m traveling, which is pretty frequently lately. I can’t wait to try this out soon!

And I’d rather have a beautiful house, make headlines for saving someone’s life, and I don’t want to be on ferris wheel during either! I guess I’d choose on top during an earthquake. AAH!


30 Lindsay@ In Sweetness and In Health August 3, 2011 at 4:41 pm

Ooo great workout! Thanks for posting it :). Love these questions haha.
1. I would rather have a pretty house and an ugly car. You entertain others in your house, not your car (at least I don’t lol)
2. I would rather make headlines for saving someone’s life- that would be awesome
3. Um…neither! But if I have to pick, then I guess an electrical storm? I feel like if there was an earthquake then the thing would for sure fall over and we’d all die, but there is still a chance that it would get hit by lightening


31 Erica August 3, 2011 at 4:44 pm

oh, i think i want to try this interval workout! i don’t think i’ve ever walked at such high inclines though! lol.

1. beautiful house!
2. saving someone’s life
3. lightning storm….i think. haha.


32 Pure2raw twins August 3, 2011 at 8:15 pm

I just love doing treadmill walking workouts, some days I really miss them. I would want a beautiful house over a car. Making headlines for saving someone’s life! Electrical storm.


33 kristen August 4, 2011 at 12:00 pm

I would rather a beautiful house and ugly car, make headline for saving someones life, and be in the ferris wheel during an earthquake (but this last one is a tough one!)


34 Min September 6, 2012 at 1:12 pm

Ooh! This looks great! I’m going to try this tomorrow! I did your 50 minute run/walk treadmill workout yesterday and it was a toughie…Do you think this one is a lower-intensity routine? oh and you should add this to your treadmill workout page..I don’t think I saw this one..or I might’ve missed it..hope you’re doing well!
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35 laura June 28, 2013 at 9:13 pm

I am printing this right now and will try it tonight at the gym :) thanks.


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