While you should get in at least 3 hours of cardio a week, it can be quite boring spending all that time on a treadmill -especially when you’re going at your own pace with thoughts in your head asking, “When will this be over?”

So, switch it up. Do short bursts of sprints and then REST in between. By picking up the pace and sprinting, your body is able to maximize speed, and at the same time, efficiently burn calories.

This kind of interval training is one of the best ways to increase your endurance.

Interval training is defined as exercising in short bursts of high intensity, followed by short recovery periods of low intensity exercise. Since you never stop moving, interval training is great for your cardiovascular system. If strength training is done during interval training, the benefits will include muscle strength. And, the constant motion leads to greater fat burning—another huge plus.

Here is a 30 minute treadmill workout:

0:00 – 2:00 Warm up- Walk @ 4.2mph- 0.0 incline
2:00 – 4:00 Jog/Run @ 5.5
4:00 – 5:00 Walk @ 4.8
5:00 – 7:00 Jog/Run @ 5.5
7:00 – 8:00 Walk @ 4.8
8:00 – 10:00 Run @ 6.5
10:00 – 12:00 Walk @ 4.2 – 2.0 incline
12:00 – 14:00 Jog/Run @ 5.5
14:00 – 15:00 Walk @ 4.8
15:00 – 18:00 Run @ 6.5 – 3.0 incline
18:00 – 20:00 Jog @ 5.0
20:00 – 21:00 Walk @ 4.2 – 3.5 incline
21:00 – 23:00 Run @ 6.5
23:00 – 24:00 Jog @ 5.0
24:00 – 28:00 Run @ 6.7
28:00 – 30:00 Cool down – Jog/Run @ 4.8 -0.0 incline

Ease your mind and increase your stamina when you keep your treadmill workout full of surprises and change the pace.

You’ll complete your workout with a little more oomph and less mind struggle.

This workout will help you stay focused on the task – not the clock.

It’s always easier to accomplish your goals when you’re clear with what they are!