*Set your treadmill to a good jogging pace that you could hold for a long time. Here are the interval times;
beginner- 30 second run, 30 second rest. At each rest, increase the speed by 1.
repeat 10 times.
intermediate- 45 second run, 30 second rest. At each rest, increase the speed by 1.
repeat 10 times.
advanced- 45 second run, 20 second rest. At each rest, increase the speed and incline by 1.
repeat 10 times.
*You can repeat the whole workout up to 3x.
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