Treadmill Sprint Workout + playlist
Hi friends! How are ya? Happy almost-Friday! I’m so ready for the weekend. We have lots of fun plans with friends, and I’m excited to take a couple of new classes. I’ll be sure to report back!
For the most part, I’ve been following along the Barre Bootcamp challenge, and doing my own thing here and there. I’ve been really into HIIT intervals on the treadmill lately (since I can’t fill my Orangetheory void), and I love how quickly they fly by. 25 minutes later (including the warm up), and I’m drenched in sweat and feeling amazing.
I thought I’d share one of my latest favorite quick and intense treadmill workouts! This is perfect for the next time you hope on the ol’ dreadmill and don’t want to think about what to do. 25 minutes, and it will be over before you know it.
Here’s the scale for this workout:
Warm up pace: Something super easy to warm up the legs. A speed that you can maintain forever
Base pace: A moderate running or walking pace that you could easily maintain for 30 minutes
Push pace: 1-2mph faster than your base pace. If you prefer not to run, you’ll crank the incline up 2-3% higher than your base pace so it feels uncomfortable.
Sprint pace: As fast (or as hilly!) as you can go.
Photo: James Patrick
Here’s the workout!
Treadmill Sprint Workout
And no cardio workout is complete without a playlist. Here’s a 25-minute playlist to get those legs moving.
Treadmill Sprint Workout Playlist
Please let me know if you give it a try!
Treadmill: yay, or no way? Any music you’re loving lately?
xoxo
Gina
29 Comments
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I know a lot of people hate it, but I honestly love the treadmill for short runs. I have one in my garage and have been doing hiit runs lately because I can get one done + shower during even a short baby nap, the best!
I can handle the treadmill for short runs, but longer ones I need to be outside!
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This will be perfect for Saturday’s HIIT on the Barre Bootcamp canlendar!
Um this is so amazing…a playlist too? You’re the best! What’s your spotify name? I’d love to follow you on there. For some reason I can’t figure out how to click the playlist you posted to connect to my spotify. (Lame, I know).
I need sprints and intervals!! Thank you 🙂
GIRL your booty is poppin’ in that pic!!!!
I love a good HIIT workout, thanks!
I really don’t mind the treadmill, esp in the heat of summer when running outside at 90+ degrees sounds like the last thing I’d want to do. Thanks for the music inspiration! Love the Kiss the Sky remix!!
Done! Baby is teething and I needed this!! Put him down on his play mat and busted this out super quick! Nice and sweaty! Thanks!
Loving the Barre workouts so far! I need to be more consistent. This week has been crazy!
so happy to hear you’re enjoying them!
I hate the treadmill so much! I think you used to call it the dreadmill way back when and I totally added that to my vocab. The only way I can make it through a workout on the dreadmill is by running intervals. Thanks for sharing!
same! or unless i walk and read a book. otherwise, can’t do it.
OMG I miss sprinting on the treadmill! I’m a HIIT person all the way when it come to cardio. It’s so effective, as long as you use those recoveries. This looks like a good one!! 🙂
i missed sprinting when i was preg, too <3
Love this workout! The songs on your playlist really compliment it perfectly! Thanks for sharing!
happy you enjoyed it!
Just what I needed to get back into running again!!! Can’t wait to try it!
You should listen to the Shape of You remix Latin Remix ft Zion & Lennox…it’s a good one!
i heard it! LOVE IT
Sprints are always my least favorite exercise, prob because they whoop me! But this quick and dirty workout isn’t intimidating and could easily be fit in at any time Can’t wait to try it out!
let me know if you give it a try! it goes by so quickly
I love James Patrick’s work!! But YAY to treadmilland esp to sprints. Thats all I ever do!
he’s the best 🙂 and yes! sprints on the treadmill make it kind of fun 😉
Looks like a great workout, I’m going to try it this weekend. And I love that remix of Shape of You!
Love workouts like these! Can’t wait till I can go back to Orange Theory (had some shoulder trouble.)
I don’t know if you have seen but Carrots ‘n’ Cake found a website that posts full Orangetheory workouts 🙂
Did this workout last week and loved it! Thanks Gina! 🙂
I am 49, overweight and lost ground on working out over the holidays but I did one of your HIIT treadmill workouts today and this playlist carried me through! It was amazing and I found myself half dancing until about minute 9 when I lost the energy to do anything but run the intervals. The workout went so fast! I look forward to doing it again!
that is so so awesome. i’m so pumped you enjoyed it!!