Tag Archives: interval

Printable Workout: 35 minute booty toning treadmill sweat session

14 Feb

No need to worry about being bored on the treadmill if you bring this workout with you! There are intervals, sprints and lots of hills making this workout ideal for torching calories and totally toning your legs and glutes. So when it comes time for those incline sprints don’t think of them as intense work intervals think of them as instant butt lifters;)

After a warmup the workout is broken up into three sections: the first section is a powerwalk up a steep hill, the second section is entirely on an incline and alternates jogging  and running, the third section alternates sprinting up a hill with walking or jogging. Feel free to do on or two of the sections and if you’re looking for an advanced workout you can try all three. You cal also try adding just one section into your regular jog for a bit of variety.

Print the workout here.35 min treadmill workout


  • To modify try walking the workout instead of running or jogging. The changing incline will give you a great workout without needing to up your speed.
  • The speeds and inclines I’ve used are just a guide…feel free to modify up or down if you need to. This is especially true on sections B and C which are pretty intense.
  • This workout is intense with sprints and hills so take as many breaks as you need to and drink plenty of water!

Happy Workout!

Printable Indoor Cardio Workout…perfect for treadmill, elliptical or bike

10 Jan

It’s January and in Seattle it’s (shock of shocks) raining! Since it’s been winter weather for a while you might be getting a little bored with your usual indoor cardio workout. Well, here’s a new printable workout that you can do on any cardio machine and it’s sure to beat your boredom. It combines hill work, sprint intervals and longer intervals so find an elliptical trainer, treadmill or bike and you’re good to go!


  • The workout broken into three parts and if you’re new to working out you can do one or two sections or if you’re looking for more of a challenge you can do all three.
  • The workout totals about 43 minutes of cardio.
  • Part A is about climbing a big gradual hill
  • Part B consists of  30 seconds sprints
  • Part C is longer intervals of 2, 3 and 4 minutes. One has a hill.
  • If you’re using a treadmill feel free to walk the whole workout and use the speed guide to help complete the intervals

You can print the workout here….indoor cardio wkout

42 Minute Interval Treadmill Workout

10 Oct

If you’re looking to incinerate tons of calories and fat or you’re just looking to spice up your boring old treadmill routine then this one is for you! In fact this workout is such a favorite of mine, that it’s my go-to Monday morning cardio! The intervals are varying lengths which keeps it fun, plus the farther you get into the workout the shorter the intervals are. Once you’re into it for 30 minutes you’ll say, “ok the only intervals left are a measly 30 seconds I can finish this no prob” which I think makes this a very motivating and easy to finish workout.

I like the treadmill because I can watch TV and stay out of what seems like the never-ending Seattle rain. But I’m also always looking to get faster and improve my 5k and mile times and the treadmill is a great way to keep me honest about my pace and measure whether or not I’m getting faster. I have to say I think treadmills are a great way to train but if you love to get outside feel free to use this workout on your favorite run! Also while I designed this to be treadmill workout but feel free to use any cardio equipment you want. In fact I love to teach this interval breakdown to my High Intensity Training classes with no equipment at all using cardio and plyometic intervals. Trust me no matter what you choose this workout will fly by,  have you sweating buckets and  burning some serious calories!

The interval breakdown is as follows

  • Warm up
  • 3 x 2 minute intervals followed by one minute of rest
  • 4 x 1 minute intervals followed by one minute of rest
  • 5 x 30 second intervals followed by one minute of rest
  • Cool Down

Now I want to give you a heads up… this workout is pretty intense, but remember intensity is one of the keys to ensuring your workouts stay effective and give you the results you’re looking for. I used guidelines for speed but I also included a RPE, or rate of perceived exertion scale, which means how hard you’re working on a scale of 1-10. Consider “1″ like walking around the mall, “5″ is say a nice jog, you’re not too taxed so you can tell your friends what you bought at the mall and “10″ is well, sprinting as fast as you can to get away from a hungry tiger. So feel free to adjust the speeds using the RPE numbers on the far right. You can also click on the link below and print this workout and take it with you!


Dirty 30s: the 30 second interval workout

12 Sep

This is one of my favorite workouts from the High Intensity Training class I teach. See, I measure a good workout by how much fun I have, how much I sweat, how many calories I burn and most importantly how quickly I’m in and out of the gym.

Dirty 30s are an interval training workout which means you alternate short sections of hard work with easy rest/recovery sections. I love interval training because it’s one of the BEST ways to burn a lot of calories in a short amount of time. Plus it  increases what’s called your afterburn.  That means you’ll burn and extra 100 calories for the 24 hours period after your interval workout. Beautiful thing right? Come on, who doesn’t want to get the same calorie burn as running a mile while watching TV:)

Ok, so why is it called dirty 30s? Each interval is 30 seconds long and sometimes well,  I just like to rhyme the names of my workouts..dirty and 30..you get the picture. Oh yeah plus you’ll burn some serious calories and get in and out of the gym in about 30 minutes!


  • You can do any kind of cardio you want for this workout. Try…running outside or on a treadmill, biking,using the elliptical trainer, jump roping or try things like jumping jacks, squat thrusts and high knees.
  • Each interval is 30 seconds long. Push yourself hard for those 30 seconds, on a scale of 1-10 (1 being lounging on the couch and 10 being an all out sprint) aim for 6-8. You shouldn’t be able to keep up a conversation while doing the intervals.
  • walk  or slow to an easy pace during the  rest/recovery time


  • Warm up with 7-10 minutes of easy cardio
  • Try 6 x  :30 second intervals with about 60-90 seconds of recovery between them
  • Cool down for 5-7 minutes


  • Warm up with 7-10 minutes of easy cardio
  • Try 10  x :30 second intervals with 60 seconds of rest between them
  • Cool down for 5-7 minutes


  • Warm up with 10 minutes of easy cardio
  • Try 12-15 x :30 second intervals with 30 seconds of rest between them
  • Cool down for 5-7 minutes