Tired of monotonously walking/running along on your treadmill? Try this workout to beat the boredom! Interval cardio workouts have become all the rage over the past few years. Not only can this type of training deliver great results, but changing up your pace and exertion helps to make for a much more interesting and focused workout.‚Äč Forget the clock watching for simple "timed" workouts...

If you're pressed for time, here's a workout to try on your treadmill. This one is called the "No Excuses" routine because it delivers maximum results for the time invested. When you get comfortable with this 15 minute routine, and you have time... Repeat it!

The "perceived exertion rate" in these workouts is based on a scale of 0-10 and used to measure the intensity of the exercise. For example, 0 (nothing at all) is how you feel at rest, 10 (very, very heavy) is how you feel after extremely strenuous exercise.


No Excuses routine

Start on the Treadmill:

Time / Speed / Intensity / Perceived Exertion

5 min. 3.5 mph - warm up 1% level 2-3

1 min. 4.5 mph - speed walk / run 6% level 6

2 min. 3.5 mph - walk / slow jog 4% level 4

1 min. 4.5 mph - speed walk / run 6% level 6-7

2 min. 3.5 mph - walk / slow jog 4% level 4

1 min. 4.5 mph - speed walk / run 6% level 7

2 min. 3.5 mph - walk / slow jog 4% level 4

1 min. Slowly take it down to STOP 1% level 2-3