Pellau Magazine

Walk 5: 45-Minute Treadmill Trimmer

or the gym. "The combo of inclines and faster bursts is an ideal one-two punch for seeing results," she says. Go by the speed cues or the intensity level, where 1 is lounging and 10 is an all-out effort.

Minutes	Activity	Intensity	Incline Challenge	Suggested Speed (mph)
0:00-5:00	Warm up	4-5	1.0-2.0	3.0-3.5
5:00-7:00	Speed interval	7	4.0	3.6-4.2
7:00-8:00	Recovery	5	1.0-2.0	3.0-3.5
8:00-10:00	Speed interval	7	5.0	3.6-4.2
10:00-11:00	Recovery	5	1.0-2.0	3.0-3.5
11:00-13:00	Speed interval	8	6.0	3.6-4.2
13:00-14:00	Recovery	5	1.0-2.0	3.6-4.2
14:00-16:00	Speed interval	8	6.0-7.0	3.0-3.5
16:00-20:00	Recovery	5	1.0-2.0	3.6-4.2
20:00-21:00	Race walk	9-10	8.0-10.0	3.6-4.2
21:00-22:00	Recovery	5	1.0-2.0	3.0-3.5
22:00-23:00	Race walk	9-10	8.0-10.0	3.6-4.2
23:00-24:00	Recovery	5	1.0-2.0	3.0-3.5
24:00-25:00	Race walk	9-10	8.0-10.0	3.6-4.2
25:00-26:00	Recovery	5	1.0-2.0	3.0-3.5
26:00-27:00	Race walk	9-10	8.0-10.0	3.6-4.2
27:00-31:00	Recovery	5	1.0-2.0	3.0-3.5
31:00-32:00	Race walk	9-10	8.0-10.0	3.6-4.2
32:00-33:00	Recovery	5	1.0-2.0	3.0-3.5
33:00-34:00	Race walk	9-10	8.0-10.0	3.6-4.2
34:00-35:00	Recovery	5	1.0-2.0	3.0-3.5
35:00-36:00	Race walk	9-10	8.0-10.0	3.6-4.2
36:00-37:00	Recovery	5	1.0-2.0	3.0-3.5
37:00-38:00	Race walk	9-10	8.0-10.0	3.6-4.2
38:00-40:00	Recovery	5	1.0-2.0	3.0-3.5
40:00-45:00	Cool down	4-5	1.0-2.0	3.0-3.5