Categories: Employee News

Try this at-home interval workout

By Kayla Hartson
Student Fitness Program Coordinator

Stay strong and active this week by trying this treadmill interval workout.

Walking can be a great way to get moving during the day and improve your fitness level. Click here for reasons why walking can be an effective workout.

Thanks to ACEFitness.org, this treadmill interval workout will challenge your endurance and leave you feeling strong and energized.

If you don’t have access to a treadmill, you can go for a walk outside and simply increase your pace when it says to increase the incline. You also can do this workout on a stationary bike, increasing the resistance instead of the incline.

The workout below uses the RPE scale to measure exercise intensity. RPE stands for Rate of Perceived Exertion and uses a scale of 1-10 to measure intensity with 1 being at rest and 10 being at maximal work effort.

RPE is a relative intensity measurement, so you will determine the number based on how hard you think you are working.

Tips for the workout:

  • Start with a five-minute warmup to safely increase your heart rate and prepare your muscles.
  • Do not hold on to the treadmill during the intervals.
  • Focus on your breathing the entire time.
  • Do not skip the cooldown at the end! Let your heart rate come down safely and then finish by hopping off the treadmill and doing some static stretching for five minutes.





Want more? Pair these bodyweight toning moves with the workout above to add some resistance training!

Body weight Squats 15
Pushups 10
Tricep Dips 15
Plank Hold 45 seconds
Jumping Jacks 50

Repeat 3 times

Aim to move your body for 30 minutes at least five days per week. Add in 2-3 days of resistance training to keep your bones and muscles strong.

Follow the Student Fitness Centers on Instagram at @gcu.sfc for more ideas on how to stay fit and healthy!



Rohmann, R. (2014, April 17). Treadmill Interval Workout: Try This Fat-Blasting Workout. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/4822/treadmill-interval-workout-try-this-fat-blasting-workout/

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