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Slide 8 of 26

Burn 500 Calories with Treadmill Intervals

Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.

Minutes	Pace
0:00-10:00	Warm-up jog; 5.0 MPH.
10:00-10:20	Sprint at 7.5 MPH.
10:20-11:20	Jog at 5.0 MPH.
11:20-14:00	Repeat minutes 10:00-11:20 twice.
14:00-17:00	Jog at 5.0 MPH.
17:00-27:00	Run at 6.5 MPH.
27:00-31:00	Jog at 5.0 MPH.
31:00-35:00	Run at 6.5 MPH.
35:00-39:00	Jog at 5.0 MPH.
39:00-55:00	Repeat minutes 31:00-39:00 twice.
55:00-60:00	Gradually slow pace to cool down at jog/walk.

Next: Burn 2,000 Calories on the Treadmill

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jlg8780 wrote:

Question for Madolynn1 ... if you can do the jog/sprint intervals for 21 minutes outside and burn 500 calories, then you should be able to do them on the treadmill, as well. Do you have any estimates for what the jog/sprint speeds and incline levels would need to be in order to do this on a treadmill? I don't enjoy running outside, so I would love to have this info if you know it. Thanks!

10/1/2012 10:44:36 AM Report Abuse

ilovesixpacks wrote:

if i regularly jog at the speed of 8.5 km/hour for around half an hour, whats the best speed i should modify for the 6.5mph run? its too fast for me

8/12/2012 12:22:05 PM Report Abuse

shanteromant wrote:

I burn way more on the treadmill for one hour....I agree with Madolynn 1, outside is more interesting, less time, and equal or greater calorie burn...This is too time consuming

2/9/2012 10:15:17 AM Report Abuse

madolynn1 wrote:

CORRECTINO: It may be right-on, but 1 hour on the treadmill? PULEESE!!! Run 1 minute SPRINT - 2 minutes jog intervals outside for 21 minutes - and burn the same or more calories! and it'll be more interesting, too.

12/2/2010 11:30:54 AM Report Abuse

madolynn1 wrote:

It may be right-on, but 1 hour on the treadmill? PULEESE!!! Run 1 minute spring intervals outside for 20 minutes - and burn the same or more calories! and it'll be more interesting, too.

12/2/2010 11:29:46 AM Report Abuse

meglynd wrote:

This one is right on, I burn just 500 every time if you follow it exactly.

4/20/2010 11:15:37 AM Report Abuse