De-bore your treadmill workout and burn fat!

We recently caught up with Multipower athlete and owner Tom Gilbert to talk about how to get the most out of the one of most used bits of kit in the gym.......the treadmill.

Here's what he had to say:

Let’s face it, slow and steady doesn’t win the race! When it comes to staying in shape there’s no quick fix, but we think we know a fix that’s quick enough: interval training & incline training, thrown together to make the “Interhill” workout! I know, creative, right?

 Alternate bursts of high and low intensity side-by-side with the odd hill here and there will super-charge fat burning and improve cardiovascular fitness.

With time of the essence to most, we felt it was right to give you all some help and put together a 25-minute treadmill workout to save time and banish boredom. We hope you enjoy it!

Firstly, you’ll need to set yourself a base pace. Your base pace is the lowest speed you’ll run/walk at throughout the 25-minute workout.

We advise setting your base pace fairly low until you have a good idea about what you can safely achieve.   



The Workout

As an example in this article we’re going to say the base pace is 8.5kph 

Interval section

Minutes 1-3: 8.5kph (Base Pace)

Minutes 3-4: 10.5kph (2kph above Base Pace)

Minutes 4-5: 8.5kph (Base Pace)

Minutes 5-6: 10.5kph (2kph above Base Pace)

Minutes 6-7: 8.5kph (Base Pace)

Minutes 7-8: 10.5kph (2kph above Base Pace)

Minutes 8-9: 8.5kph (Base Pace)

Minutes 9-10: 11.5kph (3kph above Base Pace)

Minutes 10-11: 8.5kph (Base Pace)

Minutes 11-12 depends on how you found minutes 9-10 – if this was you at your peak, then repeat it for minutes 11-12 and 13-14. Don’t increase if you’re uncomfortable.

Minutes 11-12: 11.5kph (3kph above Base Pace)

Minutes 12-13: 8.5kph (Base Pace)

Minutes 13-14: 11.5kph (3kph above Base Pace)

Minutes 14 -15: 8.5kph (Base Pace)

You’re now staying at your base pace for a while. No more speed for a bit, keep going! 

Incline section

Time for some HILLS - Take the incline level to 5 (or 5%)

Minutes 15-16: 8.5kph (Base Pace) @ 5% incline

Minutes 16-17: 8.5kph (Base Pace) @ 4% incline

Minutes 17-18: 8.5kph (Base Pace) @ 3% incline

Minutes 18-19: 8.5kph (Base Pace) @ 2% incline

Minutes 19-20: 8.5kph (Base Pace) @ 0% incline

 You’re nearly there – two more sprints! 

Minutes 20–21: 12.5kph (4kph above Base Pace)

Minutes 21–22: 8.5kph (Base Pace)

Minutes 22–23: 12.5kph (4kph above Base Pace)

Minutes 23–24:  8.5kph (Base Pace) – Cool Down

Minutes 24–25: (Base Pace) – Cool Down


Progress is key but it's important you don’t rush it; slowly build your base pace over time. Perhaps aim to increase it by 0.5 every couple of weeks until you feel you’re really pushing yourself.