These two-minute intervals will leave you seriously sweaty.
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If you’re trying to fit strength and cardio into one short session at the gym, chances are, you’re not going to want to spend a ton of time on the treadmill. Hey, understood—you’ve got muscles to warm up, weights to lift, and bodyweight exercises to crush. But that doesn’t mean you have to forego a killer cardio session in favor of the rest of your fitness routine—10 minutes is enough time to squeeze in an effective cardio interval routine.
This workout is simple—no adjusting the treadmill settings every 30 seconds required. Developed for SELF by Shred415 founders Bonnie Micheli and Tracy Roemer, this treadmill workout combines two-minute runs with challenging walk/jog sections—plus a mini sprint at the end. It utilizes longer periods of effort and switches between speed training and challenging inclines to raise your heart rate, burn calories, and improve your endurance.
Ready to hit the tread? Try this tough workout (and have a gym towel ready).
Graphic by Jocelyn Runice
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