3 minutes cardio Fat Burning Exercise Warm up hip swing
3 minutes cardio Fat Burning Exercise Warm up hip swing

When you hop on the treadmill at the gym, you want to make sure your run is as efficient as possible. Consider this 30 minute treadmill workout routine a fat-blasting, boredom-busting solution to your typical cardio session. It was created for SELF by certified personal trainer and Barry’s Bootcamp Miami instructor Sam Karl (who just trained model Nina Agdal and frequently shows off his insane abs, if that’s something that interests you).

This 30 minute treadmill workout incorporates different types of intervals, which is great for your health and also can be a useful tool in changing your body fat composition, if that’s a goal of yours. Interval training workouts, when done right and paired with the appropriate nutrition plan, are some of the best types of workouts at burning fat.

“The run is going to spike your heart rate, bring it down, and then spike it again,” Karl says. And while the intervals are intense, giving each set your full effort will help your body continue to burn calories even after you’ve cooled it down and the workout is over. That’s called the afterburn effect—read more here to learn about how and why it works, if you’re curious.

So here’s what is on tap: In part one of this 30 minute treadmill workout, you’ll be switching between a jog and a push speed. A jog should feel relatively easy—you should be able to hold a conversation, typically—and a “push speed” is where you genuinely feel like you’re pushing yourself and really working it. You know, actual huffing and puffing—the real deal. Part two of this 30 minute treadmill workout is where incline work comes into play. A steeper incline on the treadmill will fire up your muscles and make your heart pump, even if you’re not going super fast. It’s harder than it looks.

Grab the full breakdown below—feel free to take longer recoveries or reduce the speed if you need to, says Karl—or, amp it up if you’re more advanced. Just don’t forget to stretch it out when you’re done!

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