If you’re trying to make the most of a 10-minute cardio session, treadmill exercises that utilize intervals are an excellent way to get it done. By varying your speed and incline, you’ll skyrocket your heart rate, which has serious calorie- and fat-burning benefits (and challenges your cardiovascular system, to boot). You’ll also keep that burn going after you’ve hit “stop”—when you do high-intensity intervals, your body needs to work harder to return to a resting state post-exercise, burning more calories in the process (it’s known as the afterburn effect).
Ready to get after it? Consider these routines, developed for SELF by running coach John Henwood, your treadmill interval workout cheat sheets. In addition to their fat-burning capabilities, they’re also great for improving your other runs. “They benefit your speed and endurance for running distance,” Henwood tells SELF. Since they put your cardiovascular system to work, you’re training it to be more efficient when you’re pounding the pavement. Translation: run longer, faster, stronger.
You can do one of these routines on its own for a quick sweat, or tack one onto a strength-training session for an extra cardio boost. You can also string two (or more!) of these treadmill exercises together for a longer workout. Before you get started, Henwood recommends doing a dynamic warm-up and a 5-minute jog to get your body ready to work and ease into the intervals. After that, you’re ready to rock.
Shared from www.self.com