Juggling work, daily chores, and a social life leaves little time for the gym. So when we do get in a workout, we want to make every minute count. In an effort to make the most of our brief gym time, we reached out to Rachel Robinson, a trainer at Barry’s Bootcamp Miami, for high-intensity treadmill workouts that don’t take but 30 minutes from start to finish.
While an under-30-minute workout might seem easy, these HIIT runs are anything but. Thanks to intermittent sprints, jogs, timed rests, and a little bit of incline work, Robinson says these interval runs burn fat fast while also toning up the backside. And since treadmill workouts tend to be detailed, we created easy-to-follow guides for you to pin, print, or screenshot—it's like having a personal trainer in your pocket.
Workout 1: Muscle Toning
For this specific run, Robinson says the speed is adjustable, meaning you can modify it based on your personal skill level. Worried about lowering the speed and not seeing results? Don't be, as this is a very challenging run due to the added incline, which Robinson says helps to burn fat and tone up the abs and butt. To further capitalize on this full-body workout, Robinson says to think about using your whole body as you run, paying close attention to the way you pump your arms, how high you lift your knees, and the length of your stride.
Workout 2: Fat Burning
Weight loss is something that comes naturally when you run on the treadmill, as the exercise burns up calories, says Robinson. To help us come up with a super-fast fat-burning workout, Robinson created a high-intensity interval run on zero incline. And get this—it takes just 15 minutes to complete.