A 20-Minute Interval Treadmill Workout

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A 20-Minute Interval Treadmill Workout

Forget candlelit cycling classes—indoor treadmill classes are all the rage right now. At Mile High Run Club in New York City, the studio is packed with rows of treadmills and club-like lighting, and offers interval-style classes set to a sick soundtrack. (Think SoulCycle on a treadmill—super-fit and motivating instructors included.) The next time you head to the gym, hit up the ’mill and try Mile High Run Club founder Debora Warner’s 20-minute fat-burning interval workout. (We suggest pairing it with the strength training workout for runners she designed exclusively for SELF.) You’ll torch calories and get your heart pumping in less than half the time it takes to stream an episode of Orange is the New Black.

Before you start, check in with your form: “Run back from the console to give your arms room to swing,” says Warner. “Stand tall with your chest out and ribcage open to encourage proper breathing. Keep your shoulders down and relaxed.” You’ll end the routine with a four-minute hill climb, “take shorter, quicker strides and exaggerate your arm swing,” she explains. And you’re off:

treadmill workout infographic

Speed Guide:

  • Level 1: Easy jog/light effort/recovery pace
  • Level 2: Base pace/moderate effort/marathon pace
  • Level 3: Threshold/hard effort/10K or half-marathon pace
  • Level 4: Sprint/max effort/5K pace

About the Author


SELF is the magazine that makes living healthy easy and fun. SELF’s motto: Being fit, strong and active means feeling great, being happy and looking your most beautiful. With trademark authority, SELF speaks to women about three key areas of her being: her body, her looks and her life. SELF makes it fun and fulfilling to be your happiest, healthiest, best self. Reaching a total audience of 12 million each month, SELF is the founder of the Pink Ribbon for breast cancer awareness and an ASME National Magazine Award winner for excellence in journalistic achievement in print and digital. SELF is published by Condé Nast, publisher of Vogue, Vanity Fair, Bon Appétit, GQ, Glamour, The New Yorker, Wired and other celebrated media brands. Visit Self.com and follow @SELFmagazine on Instagram, Facebook, Twitter, Pinterest, Foodily and Google+.

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