A 20-Minute Treadmill Workout For Intermediate To Advanced Runners

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If your go-to treadmill routine just isn’t making you work for it quite like it used to, you’ve come to the right place—this 20 minute treadmill workout is the challenge your body is ready for. Created for SELF by Shred415 founders Tracy Roemer and Bonnie Micheli, this advanced routine relies on increasingly steep hills to get your heart pumping and your legs burning. So even if you’re a regular runner, this workout will challenge your body in new (and very sweaty) ways.

Mixing up your running routine is an important component of building endurance—how long you can train without losing steam—and improving your speed. So while steady-state cardioabsolutely has a place in your fitness routine, you’ll also want to incorporate runs that play with tempos, intervals, and inclines to keep your body continually challenged. Intervals are great because they’ll help you build cardiovascular endurance by helping to increase your VO2 max, without extending the amount of time you spend running on the treadmill. Faster miles, more endurance, and less time on the treadmill? Win-win-win.

Here’s what to expect with this 20 minute treadmill workout: “Work your way up and over the hill with two-minute increments. You’ll vary your speed as you go and then work your way back down the other side,” the Shred415 team says. “You will top off your incline at eight percent.”

20-Minute Hill Interval Treadmill Workout