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Published on June 11th, 2012 | by ScientiFIT

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Start Your Week with This New Treadmill Interval Routine

Our stance on interval routines is clear: There is scientific data to support their efficacy and therefore, ScientiFIT is a fan!

We have previously provided our readers with two 20-minute interval routines that combined intense cardio with strength training exercises at medium and advanced levels.

Today, we add to that list the following pure cardio workout:

Duration: 20 minutes

  1. Warm-up: 1 minute at speeds of 3.7-4.0 (depending on fitness level)
  2. Four 1-minute intervals with increasing speeds of 0.5 at every interval: Start at speeds 6.0, 6.5, or 7.0 (depending on fitness level) and increase your speed by 0.5 every minute for 4 minutes (i.e. if starting at speed 6.0, jog at 6.0 for 1 minute, then at 6.5 for 1 minute, 7.0 for 1 minute, and 8.0 for 1 minute)
  3. Repeat: Once you have completed your last minute, return back to the starting speed in step 2 (i.e. if you started at 6.0, return to that speed) and repeat the interval in step 2 four times
  4. Finisher: Run at your maximum capacity speed (i.e. 8.0, 8.5, 9.0 or even higher, depending on fitness level) for 1 minute
  5. Cool down: 1 minute at speeds of 3.7-4.0 (depending on fitness level)

Enjoy your stretch and post-workout shake.

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ScientiFIT is a site that translates the most recent scientific findings in the fields of fitness and nutrition into a language that is easy to understand by all.



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