If you’ve got an hour, here are two treadmill workouts to try. Wasilewski, who designed both workouts, calls the first one the “No Excuses” routine because it delivers maximum results for the time investment. The second workout is an interval trek, designed to boost cardiovascular endurance.

The “perceived exertion rate” in these workouts is a scale of 0-10 used to measure the intensity of exercise. For example, 0 (nothing at all) is how you feel when at rest, while 10 (very, very heavy) is how you feel after extremely strenuous exercise.

Time  Speed/ Intensity Incline Perceived Exertion
5 min. 3.5 mph – warm-up 1% Level 2-3
1 min. 4.5 – speed walk/run 6% Level 6
2 min. 3.5 – walk/slow jog 4% Level 4
1 min. 4.5 – speed walk/run 6% Level 6-7
2 min. 3.5 – walk/slow jog 4% Level 4
1 min. 4.5 – speed walk/run 6% Level 7
2 min. 3.5 – walk/slow jog 4% Level 4
1 min. Slowly take it down to stop. 1% Level 2-3

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By Annabelle Robertson
WebMD Feature

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