Boredom Buster Treadmill Workout

As the weather turns colder, I am getting a bit more creative with my workout options. While I don’t loathe the treadmill, I have to play games on it to get my miles in.

One of my favorite treadmill workouts is the Tabata Hill Sprints:

You all know how much I love interval work and HIIT (high intensity interval training).

As part of the GNC Fall Workout Series, I created a new 30 minute treadmill workout for you. This is easily transferable to the elliptical, stair machine, or bike.

After a 5 minute warm-up, you will do 1 minute intervals that are broken down by speed–which is adjustable for any fitness level.

So, you will run for 50 seconds at a comfortable speed like 6.5 mph, then sprint for 10 seconds (9.0 mph). Followed immediately by 40 seconds back at your original speed and 20 seconds at a sprint and so on. You can see each, progressing interval allows for reduced recovery time which is where the challenge lies.

Once you get through the 5 minutes, recover for 2 minutes walking, then repeat 2 more times.  Modify the speeds according to your fitness level and work hard!

Want to catch up with past workouts? Check them out below.

GNC Fall Workouts:

I have been taking GNC’s Probiotic line. Improved digestion? Yes, please. Especially, when I am sampling some not so healthy eats lately.  I also am continuing to take the Fish Oil supplements. You’ve probably read about the benefits of fish oil which include a healthy does of omega-3’s, support skin & joint health, reduce inflammation, and heart health.

The newest protein obsession in our household is AMP 60 Cookies-N-Cream.

I might have to hide it from Coach or I’ll never get any!

The Oatmeal Protein Bar Deluxe is a treat that Coach described as “crack”!

These bars have 30 g of protein and only 6 g of sugar. They are a hearty protein bar that can serve as a meal replacement at 390 calories. I typically choose bars less than 200 calories, so I will split these monsters in half.  Coach likes to heat these in the microwave at work after a CrossFit WOD.

Remember December 7th
In remembrance of the attack on Pearl Harbor, CrossFit Omaha is hosting this WOD today:
As many rounds/reps as possible in 19:41 minutes of:
7 Ring Dips
Walking Lunges, 12 steps
41 Double Unders

Your turn:
1. What supplements do you take?
2. Are you running any holiday races this year?!

Disclaimer: Although I am a NSCA-CSCS, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

FitFluential LLC compensated me for this campaign. All opinions are my own.


  1. Great speed workout idea!
    Kat recently posted..Recipe Friday! Crockpot love!My Profile

  2. Where can I get those blue and white shoes?!?!

  3. Those sprints look intense…almost enough to get me on a dreadmill, almost 😉 lol
    Ed recently posted..Update: I got whatever it is that is going around…My Profile

  4. I take fish oil and a multi-vitamin. Otherwise, the only other dietary supplement I use is Sunwarrior Protein powder. I’ve been thinking about a probiotic. Can you really tell a big difference?!? I might do a bit of research on this. 🙂
    Michelle @ Eat Move Balance recently posted..Raw Blackberry Chia JamMy Profile

    • Yes, the probiotics help me, umm, stay regular 😉 Totally, can tell when I have taken them and when I have failed to do so and I was skeptical at first.

  5. Love the looks of that workout. I am always looking for something to make the treadmill a little less dreaded.

  6. Thanks for sharing this work out! I’ve been having major issues with the dreadmill as of late 🙂 TGIF!

  7. I hear you on the boredom busting – I hate working out indoors, but sometimes there’s just no way around it! I’m taking your advice from last time the supplement topic came up, and trying them out in the morning with food. Fish oil and a multi!

    Also, I love that those oatmeal protein bars only have 6 gs of sugar! I hate it when bars get overloaded with the sweet stuff!
    Addy @ Six-Kick Switch recently posted..Finding A Training ‘Cycle’My Profile

  8. I totally need to play games with myself on the treadmill!! Can’t wait to play this one tonight when the kids go to bed!!!
    Fancy Nancy recently posted..Fitness Friday…To Gym or Not to GymMy Profile

  9. That bar sounds good, I usually have the Powerbar (after workout bar) choc/peanut butter which has 210 cal/12 sugar/20pro
    I love the bar but the high sugar gets me. I definitely need to try these lower sugar ones!

    This year I am opting out of the usual Christmas run we do. Its soo crowded and after a few years, its time to move on and find a new race : )

  10. The workout looks great! I will have to try that when my tootsies are all better. 🙂
    Kate recently posted..Happy Friday + Under Armour WINNER!My Profile

  11. I’m a BIG fan of my treadmill, mostly because my hubby leaves for work at 5:30am and I just can’t finish an outside run before he leaves. So my runs take place on the treadmill at about 5:30 most weekday mornings. I am always looking for new and fun workouts to mix things up and keep my body guessing at what is coming next. Thanks for sharing!!
    Kristen @ Happy Running Mama recently posted..Soul FoodMy Profile

  12. I am going to try out this workout! I am always looking for fun treadmill workouts because I get bored way too easily and always catch myself watching how far I have ran and always think “OMG I can’t believe I have only ran that far, it feels like I’ve been on here so much longer!” So I need ways to keep my mind off of that
    Danielle recently posted..Pizza, PizzaMy Profile

  13. I am definitely going to try this workout next time it is pouring and I am stuck on the treadmill. I was just blogging about how much I hate running on the treadmill. This workout may help ease my hate:) Thanks for sharing!
    Janelle Kay recently posted..Daily Sweat! Run + Lift + Stretch & Then Run AgainMy Profile

  14. Oooh, haven’t tried the Cookies & Cream Pro Amp yet. I am getting low, might need to try that flavor next 🙂 Pro Amp is my favorite protein powder! Also, the 6 g of sugar protein bar … I need to try that too. It is so hard to find protein bars with lower sugar contents it seems.
    Christina recently posted..Me day! Sports bras, Taekwondo, and relaxing timeMy Profile

  15. Great tips! I use the treadmill a lot and will be putting this workout to good use! Supplement wise I take magnesium, vitamin D, fermented cod liver oil , and then a daily boost herbal blend that goes in my protein shake!
    Rachel recently posted..My Wellness Journey: Tough Mudder GA PrepMy Profile

  16. CLA, Omegas, b12,

    Nol holiday races yet, but thanks for the reminder! 🙂

  17. I almost never do a steady pace run on the treadmill. Mixing it up gets me more distance, more calories burned, and keeps it interesting. So this was right up my ally and I did it this morning. I did a 5 min warm up at 6.0, then did the circuits at 7.0 and 9.0, the recovery at 5.0, and I did 5 circuits of it with a one min cool down walking at the end. I was able to get 4.76 miles in 41 min with this workout! I love when I get more bang for my buck and can increase mileage in less time. Thanks!

  18. Jodi I totally agree with you, I get really bored if I am on the treadmill for too long doing the same thing. Hill workouts are my favorite and I also like jumping to different machines if I am in the gym. A friend of mine also has in their home an elliptical and treadmill so we switch every 10 mins and it makes it a lot more enjoyable!
    Eric Szvoboda recently posted..Fit In A Treadmill Workout Before the New Year PartiesMy Profile

  19. I’m so glad Coach likes the AMP and protein bars!! Def feel like he’s into non-traditional flavors haha.
    Like the workout!! I’m afraid the 9mph speed on the treadmill might dominate me…i’ll be working up to that speed. 🙂

  20. One question I have is if there is a way to preset the speed change or this workout as a whole on a typical gym treadmill (i.e. Lifetime Fitness) or is it a manual speed adjustment as you go?

  21. Did this one yesterday for 5 rounds (7.0 and 8.2 speeds) with a 5 minute hill walk to recover in the middle! Covered 5 miles total in less than 45 minutes. TOUGH STUFF. I was drenched but so victorious.
    Abby recently posted..Pick Yourself + Summer Peach CrumbleMy Profile


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