5 Fun and Challenging Treadmill Workouts

Well hello to all of my wonderful friends out there! How’s everyone doing on this lovely afternoon? I’ve got a bit of a treat for you all today…especially those of you who can’t get enough of those different treadmill workouts.

A couple of weeks ago, I received an email from Anna, the Editor-in-Chief at RunReviews. Anna had reached out to tell me about a recently launched tool on their website called the treadmill workout creator. After checking it out, I could see that the tool allows users to create, save, share and print treadmill workouts, while also providing some of the most important stats (i.e., distance, time, pace, calories, and VO2).

The website and new tool both sounded super cool, so I invited Anna to share five of her favorite treadmill workouts with all of you today in a special guest post. I really think you guys are gonna love these new workouts, so keep reading to hear what Anna has to say!


As a person with a tight schedule, I’m always looking for the type of exercise that delivers the best results in a minimum amount of time. I’ve tried it all: ellipticals, bikes, treadmills, fitness classes. The experience was interesting, but what I liked best was running, and the truth was that it fit me like a glove.

Now, a 30 minute daily run supplies me with the right amount of energy and motivation to cope with my daily schedule. Thirty minutes is a balanced amount of time: enough to sweat, enough to stay motivated, enough to fit into a morning or evening schedule, enough to run fast or slow. I’ve always enjoyed a good run outdoors, but I need a treadmill in order to stick to my daily running schedule. Besides, it’s quite fun.

Today, I want to share five easy, 30-minute workouts with you that can be customized on any treadmill that supports User Profiles or Custom Workouts. I’m not a professional trainer, therefore please remember that exercises should be performed at your own risk. The totals are computed with RunReviews Workout Creator. Calculations are based on scientific formulas developed by Dr. Mark Bailey for the ACSM Metabolic Equations. Let’s begin!

**Edited to add: Workout images 1-4 have been updated to show the correct pace. The previous images were incorrect.**

1. Speed-based exercise for beginners. Running is a sport of speed and endurance. Some runners have it naturally in their DNA, others have to work for it. Speed-based workouts, like this one, can help you develop these strengths.

Distance: 1.8 miles (2.9 km) Calories burned: 208 (estimated for 175 lbs / 79 kg)

2. Speed-based exercise for runners with some experience. In order to see results in running, one must continue to raise the bar. This means that, in time, you must gradually increase speed because the body adjusts quite fast to the effort level and is in constant need of a good challenge, without overdoing it.

Distance ran: 2.7 miles (4.4 km) Calories burned: 353 (estimated for 175 lbs / 79 kg)

3. Incline-based exercise for beginners There are days when running is the last thing I want to do. Other days, I just need to let my body recover. These are the moments when I choose incline-based exercises for my daily workout. They’re a great way to sweat and still keep my body moving. Here is a beginner version.

Distance: 1.3 miles (2.1 km) Calories burned: 170 (estimated for 175 lbs / 79 kg)

4. An advanced incline-based exercise If you can complete treadmill workout number 3 without a sweat, it’s time to increase the incline.

Distance: 1.6 miles (2.5 km) Calories burned: 191 (estimated for 175 lbs / 79 kg)

5. Intervals Once or twice a week, I do intervals: a combination of speed and incline workouts. Interval workouts can be a bit easier than steady long runs, depending on how intensely you work, but are still equally rewarding. The best part is that you can limit your workout time and still see results.

Distance: 1.4 miles (2.2 km) Calories burned: 226 (estimated for 175 lbs / 79 kg)


These workouts will help you take it one step at the time, while challenging your body consistently, safely and effectively. So go ahead, pick one out, and get moving!


Anna Moore is a self-confessed running addict and the Editor-in-Chief at RunReviews, a site for those who need a treadmill in their life and need some help to buy or use one.


  1. says

    These look great! Thanks for posting.

    When I’m on the treadmill, I like to do intervals based on the music I’m listening to, like speeding up or adjusting the incline during the chorus or instrumental breaks.

    Anything time-based makes me glue my eyes to the seconds ticking by and it feels so much longer.
    Alexandria @ Brain, Body, Because recently posted..Running & Tricks

  2. Nicole says

    Hi! I can run between 5-7mph for about 1.5 miles at a time. I usually do 3 or 4 miles total. I’m a moderately experienced runner. Which plan might be the best for a small weight loss (15lbs)?

  3. says

    I think I would love to try a treadmill workout. Julie over at PBFingers posts them up all the time too and I just havent done it yet. Part of me is intimidated by them and the other part is just lazy. I like to set the pace and the incline and just go. I really do want to try one sometime though.
    Laura recently posted..Chocolate Zucchini bread and KEEN-Wah ‘n cheese

  4. says

    Words are not enough to express the joy I feel when reading all these gorgeous comments. Thank you all for your amazing response to the Workout Creator tool. I’m honored Courtney agreed to publish my guest post and I thank her again for this amazing opportunity. I look forward to reading updates after you’ve tried the workouts. Happy running!

  5. Marlene says

    Hey Courtney! I printed out a workout to do last night but I’m confused by the “pace.” Am I interpreting that wrong or are they off? Thanks!

    • Marlene says

      OK sorry, not trying to be difficult…I understand #5, but #1-4 aren’t adding up for me. Are there other factors calculated in that I am missing? Because in #4, Segment 1 says that at a speed of 1.5mph it would be 8 min/mi. Then Segment 3 says at 3mph it would be 26min/mi. Thanks!

      • Courtney says

        While Anna may be able to explain it better, it looks as if the pace is also effected by the incline. The incline increases significantly with the pace of 26min/mi. Does that sound right?

          • says

            Dear Marlene, you’re right about the pace and I apologize for not seeing this sooner. I should have..Thank you so much for spotting this. The images will be updated with the right pace. If speed is 1.5 mph, the pace is 40 min/mi. That’s the right number, as it’s shown in image 5. A small mistake in that makes a huge difference.

            Dear Courtney, thank you for your help!

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