Fitness Workouts Workouts by Type Cardio Try This 45-Minute Treadmill Workout Video to Build Your Endurance Your heart will be beating out of your chest. By Sophia Melissa Caraballo Published on November 6, 2018 Share Tweet Pin Email Who says running on a treadmill has to be boring? If cardio machines feel like detention to you (or if you're forced to do your long run on the treadmill), but you still want to get your heart pumping, then this 45-minute treadmill workout video will be your savior. The endurance-boosting workout, recorded live at MyStryde running studio in Boston, will have you sweating puddles just watching it. It starts with a warm-up, where you'll power walk or jog (if you're already feeling pumped) at a 2 percent incline. From there, it's divided into three parts: a gentle incline, a steeper hill, and (of course) sprints. You can play this video as you do the workout-don't worry, the music and the trainer are equally motivating-or follow along with the interval guide below if you want to jam to your own playlist. (Just be careful not to make these treadmill workout mistakes.) Want more treadmill workouts? This class (created by Rebecca Skudder, founder of MyStryde, and led by trainer Erin O'Hara) and many others can be streamed live or on-demand on the streaming platform Fortë. (You can try this MyStryde 15-minute treadmill speed workout, too.) Stryde Guide Level 1: Walk or easy warm-up paceLevel 2: Comfortable jog (you can carry on a conversation)Level 3: Happy paceLevel 4: Push paceLevel 5: Sprint or maximum speed 45-Minute Treadmill Workout Video Warm-up: Start on a 1.0 percent incline. For 1.5 minutes, walk or easy jog on the treadmill. For the next 3 minutes, increase speed four times (every 20 seconds by .2 or .3) until you're at a low level 3 or 4. Recover for 1 minute before starting the intervals. Gentle Inclines: 30 seconds: Level 2 speed on a 1.0 percent incline30 seconds: Level 2 speed on a 2.0 percent incline30 seconds: Level 2 speed on a 3.0 percent incline Repeat 3 times. Then recover for 2 minutes at level 1 or 2. Steep Climb: 1 minute: Level 2 pace on a 3.0 percent incline45 seconds: Level 3 or 4 on a 4.0 percent incline1 minute: Level 2 on a 3.0 percent incline45 seconds: Level 3 or 4 on a 5.0 percent incline1 minute: Level 2 on a 3.0 percent incline45 seconds: Level 3 or 4 on a 6.0 percent incline1 minute: Level 2 on a 3.0 percent incline45 seconds: Level 3 or 4 on a 7.0 percent incline Recover for 3 minutes at level 1 or 2. Sprints (no incline): 1 minute: Level 430 seconds: Hop on the sides of treadmill or decrease speed Repeat once more, then recover for 1 minute at level 1 or 2. 45 seconds: Level 430 seconds: Hop on the sides of treadmill or decrease speed Repeat once more, then recover for 1 minute at level 1 or 2. 30 seconds: Level 4 or level 530 seconds: Hop on the sides of treadmill or decrease speed Repeat once more, then recover for 1 minute at level 1 or 2. 45 seconds: Level 4 or level 530 seconds: Hop on the sides of treadmill or decrease speed45 seconds: Level 4 or level 5 Recover for 1.5 minutes. 30 seconds: Level 530 seconds: Hop on the sides of treadmill or speed down Repeat the final level 5 sprint 3 times total, then cool down. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit