30-Minute Tone and Burn Treadmill Workout

Gauge the intensity of your workout without a heart rate monitor

Happy Monday. Ok. Maybe not exactly happy if you stayed up late watching the Super Bowl.

By the way, who won?

Check this out. A new workout for the week AND you get Learn & Burn with gauging the intensity of your workout with Rate of Perceived Exertion.

And the workout? I couldn’t wait to share it!

Consider this a BONUS Learn & Burn!

As you’ve probably heard, the benefits of interval training reach beyond the time you’re working out. Interval training has been shown to burn more calories than traditional workouts especially after the workout. High intensity, short duration programs have been found to match or surpass results of moderate intensity, long duration workouts.


  • Burn more calories
  • Metabolism stays high AFTER the workout (EPOC)
  • Fat burning increases during and post workout
  • Complete an effective workout in less time
  • Increases power
  • Increases speed
  • Increases endurance

This workout combines the benefits of cardio training with the benefits of strength training to torch calories and tone up!

We’re going to target the lower body with fast paced quarter-mile sprints and the upper body with sculpting resistance exercises using dumbbells.

If you’re unsure what your sprint pace is or should be you can calculate your quarter mile sprint pace here. A quarter mile is approximately 400m.

Without knowing your specific sprint pace, you can complete this workout just as effectively using Rate of Perceived Exertion (RPE) to gauge intensity. RPE is used to judge how hard you feel like you’re working during exercise.

The subjective ratings should be based on physical sensations during physical activity, including heart rate, respiration rate, increased sweating and muscle fatigue. When judged accurately, the RPE provides a fairly good estimate of intensity that is comparable to measuring heart rate during physical activity.

Using the Borg Scale, match how hard you feel like you’re working out with numbers 6-20. 6 is no feeling of exertion and 20 is very very hard.

During the sprints aim for an RPE of 15-16 on the Borg Scale:

How you might describe your exertion Borg rating of your exertion Examples
(for most adults <65 years old) 
None 6Reading a book, watching television
Very, very light 7 to 8Tying shoes
Very light 9 to 10Chores like folding clothes that seem to take little effort
Fairly light11 to 12Walking through the grocery store or other activities that require some effort but not enough to speed up your breathing
Somewhat hard13 to 14Brisk walking or other activities that require moderate effort and speed your heart rate and breathing but don’t make you out of breath
Hard15 to 16Bicycling, swimming, or other activities that take vigorous effort and get the heart pounding and make breathing very fast
Very hard17 to 18The highest level of activity you can sustain
Very, very hard19 to 20A finishing kick in a race or other burst of activity that you can’t maintain for long

I’ve done this workout twice and both times I worked hard. I mean really hard. The minutes flew by. Bam! Workout done.

Ready to workout?

Have a towel close by. Turn on your favorite high energy playlist.

GO!The benefits of interval training reach beyond the workout. High intensity, short duration programs have been found to match or surpass results of moderate intensity, long duration workouts. This workout combines the benefits of cardio training with the benefits of strength training to torch calories and tone up! FREE Workout Printable.

Right click the image above to save to your mobile device or download the workout to print.


Time: approximately 30-minutes depending on your running pace

Equipment needed:

  • treadmill (elliptical or stationery bike)
  • dumbbells 8-12 pounds (depending on your fitness level)
  • timer


  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
  • Gradually increase intensity and/or repetitions based on your progress.

NOTE: If you don’t have access to a treadmill, the same concept can be applied with a stationary bike or an elliptical.

I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at jillconyers@gmail.com.

Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.

Bicep Curl Press (1) Holding dumbbells in both hands palms facing inward, stand with your feet shoulder-width apart, knees slightly bent. (2) Rotate the palms facing outward and lift the weights toward your shoulders (flexing elbows), in one fluid continuous motion, rotate your palms away from your body as you continue pushing the weights over your. (3) Reverse the motion, bring the weight down to your shoulders with the palms out, then turning them to fully extend the elbows, bringing the arms to the starting position. Targets: biceps, front deltoids, middle deltoids, triceps

Rear Lateral Raise (1) Stand with your feet hip-width apart holding a pair of dumbbells. (2) Bend forward at your hips until your torso is nearly parallel to the floor letting your dumbbells hand straight down from your shoulders with your palms facing each other. Brace your core. (3) Without moving your torso and keeping your arms straight, raise your arms out to your sides until they’re in line with your body. (4) Pause, then slowly lower your arms to start position. Targets: upper back, middle back, upper deltoid

Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps

Standing Russian Twist (1) Stand with feet just beyond shoulder width holding a dumbbell (or medicine ball) with both hands in front of your chest, with your arms straight out at shoulder level. (2) Keeping your arms straight out in front of you, pivot on your right foot and rotate the dumbbell and your torso as far as you can to the left. (3) Then, do the same to the right. That’s one rep. Complete the prescribed number of reps. Targets: rectus abdominis, internal and external oblique and transverse abs

Like the workout? Share it with your friends and family. They’ll thank you and I will too.

I’d love to chat.

Did your team win the Super Bowl? Have you ever used RPE to gauge the intensity of your workout? Have you ever used a cardio machine for a strength and cardio workout?

be the best version of YOU



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  1. I’ve never heard of the Borg scale or ratings… interesting stuff. I have been slacking on working out…anything would be an improvement from what I’ve been doing lately.

  2. Oooo im always looking for a good feed mil workout. I’m going to try this one!

  3. I have a treadmill but never seem to get on it! I need to really revamp my morning routine to try to add these fitness routines into my daily life!

  4. Wow I didn’t realize there was so much versatility when using a treadmill … I’m scared but I will try it!

  5. Wow that is quite the workout. I don’t belong to a gym so I don’t have access to a treadmill but this is great for those that do.

  6. CourtneyLynne says:

    Ong this made me really want to get back into working out! I’ve been such a slacker lately. I need the gym bad!

  7. I love this and that there’s a printable with it! I always stare at the machines in the gym unsure of what to do. This will give me a plan to follow! Can’t wait to print it out for the fitness binder I’m working on!

  8. I’ve never been one to work out! But now that I’m being told not to so much (pregnancy’s awesome), I really want to! That’s how it always goes.

  9. I really do love high intense workouts. If I can get in a shorter high intensity workout, I like that a lot better!

  10. I completely missed that it was superbowl weekend! That’s what happens when no one watches pro football in our house and no cable! Anyways, love the treadmill workout. I will definitely tuck this away to try soon!

  11. RPE is definitely the way to go, I have a treadmill at home. I should try this! Just running is boring.

  12. Thank you for writing this! I have heard of interval training in the past but never really understood it. This post helped me understand!

  13. Okay, this is perfect. I love working out on the treadmill, but I’m always looking for new workouts to do to change things up. One thing that is a struggle is not getting bored with a workout routine. Thank you for posting this!

  14. I never thought I’d be someone to like intermixing treadmill / cardio machine work with weighted exercises, because I like to hop on and just GO. I thought getting on and off would break my focus but it’s actually such an engaging challenge!

  15. I’m looking forward to the spring when I can get outside and run again – we have an outside track near our home that I like to use because it is cushioned and doesn’t bother my knees. At home I use my elliptical through the winter, I should get some free weights though!

  16. I don’t watch the Super Bowl either! I totally downloaded this. I’ll laminate it too…like a nerd!

  17. Oooo this looks INTENSE, Jill! I love a good interval workout. I feel like I’ve worked so much harder than doing steady state cardio.

  18. I wish I owned a treadmill to try this. I guess I could run in place or around the block but I don’t have the motivation to do that LOL.

  19. This workout looks tough in that I’m-gonna-feel-the-burn kinda way (which I love!). I haven’t done many workouts that combine both cardio and strength training but this seems like a fun one to try.

  20. This looks like a killer workout! Can’t wait to give it a whirl at the track! Thanks for sharing this post with us!

  21. I no longer have my treadmill as I could never get into it for some reason – maybe if I had known you back then, I would have 😉

  22. Jill I have to admit it takes a lot for me to get on the treadmill, getting on and off would seriously test my willpower! I love it! I do love the idea of breaking up sprints with weight training, I’ll be doing this soon enough, just maybe running sprints down the street instead of the treadmill

  23. It is with fear and trepidation that I downloaded this workout. In all seriousness, it looks like it can really build up cardio endurance. I will have to try it.

  24. I really love intervel workouts. I get bored really easy so doing the same thing over and over again for an hour doesn’t appeal to me.

  25. Due to space I had to give up my treadmill. I have done something similar, but I just sprinted up and down my street and then did the exercise in my open garage.

  26. I’m thrilled to know that tying shoes ranks as “activity.” I’m going to tie shoes a lot more!

    I stayed up late, and had to get up ridiculously early, but it was actually ok. I even pushed it pretty hard at my body circuit this morning! Glad that the game didn’t keep me down!

  27. I’m fairly new to working out and right now, I’m doing at least 30 min/4+ times a week. I used to participate in interval training and enjoyed it so I’m hoping to get back to it soon!

  28. I love interval training! These are some great ideas!

  29. I can’t wait to do this! First day back at the gym is in 2 weeks and I’m definitely doing this!

  30. I like the standing Russian Twist. I also like Brazilians. I’m trying to get rid of stubborn back and belly fat from my pregnancy and stress eating while my father in law was passing. Thank you for compiling this great information.

  31. Ooh, this looks like a great workout! I definitely need to get more intensity into my workouts.

  32. I didn’t watch super bowl, so I was up at 4:50am today and did a beautiful Jillian Michaels DVD all before anyone even stirred in my house. I don’t usually use machines for anything. We have home gym, but I much prefer free weights and youtube videos and DVDs.

  33. Haha, I’d be lying if I told you I knew who was actually playing in the Super Bowl, let alone having “my team” win!!! I didn’t watch it…or even turn on the TV yesterday for that matter!!! This looks like a great working. I just started another round of the 21 Day Fix today, hopefully this time I can stick to it. Winter always gets me in a workout slump.

  34. Rachael Orr says:

    After the food I ate for super bowl I needed this post!! Needing to get back on track is an understatement! Thank you for posing!

  35. Ouch. I am tired and sore just by reading this – that’s how out of shape I am. But love how you make this accessible to everyone. Thanks!

  36. I don’t follow football and had no clue who won until I googled it this afternoon. ha ha. I love HIIT so this workout looks right up my alley.

  37. Hello! I use a scale of 1-10 because I find 1-20 way too confusing for people. That’s what works for me anyway.

  38. Jesus that is one intense workout but I like that it is short, sweet and to the point. Just the way I like them!

  39. This workout is intense!!!

    What football game? Oh you mean the one that interrupted the Coldplay/Beyonce concert? 😉

  40. I prefer using perceived effort to gauge my workouts – it keeps the workout at the appropriate intensity but also keeps it enjoyable. I didn’t watch the Superbowl, even though it’s actually on at a decent hour on West Coast time.

  41. That is so interesting, the way you’ve laid out the workout! Inspirational and motivational. I can’t wait to try these workout routines out after I get my health back!

  42. I don’t workout, but i really need to start! This was a great inspiration post…i’m already tired thinking about it all lol

  43. interval training is great for calorie burining! It also helped me up my game while I trained for my last half marathon.

  44. This is great! I really wish I could get my mom’s old treadmill so I could do this at home!

  45. This is such helpful info! I especially love the printable. It helps to have something to refer to – at least for me. I’m sending my daughters your way, too. One in particular really enjoys interval training!

  46. I love interval training workouts! I feel like they are such more productive than focusing on one area or just going for a run. I can’t wait to try out this workout!

  47. This sounds very challenging. I’ve never done a treadmill workout before. I would love to try this.

  48. Haha, I didn’t watch The Super Bowl either, so I’m right there with you 😉 I never utilize the treadmill for anything other than power walking- this workout makes me want to rethink that!

  49. This takes me back to studying for my group fitness. I loved learning all about fitness and workout techniques. This workout looks like a sweaty but fantastic one. I love incorporating sprints into my workouts.

  50. Love that you covered RPE, Jill! I say it’s still on topic 🙂

  51. This is totally going to motivate me to workout better! You have such great tips – and love how efficient they are! Time to get toned!
    Karen | GlamKaren.com

  52. So, first of all, the Broncos won but it was a SUPER boring game. Basically the defense won for the Broncos and Peyton (he is the quarterback) looked pretty terrible and is now probably retiring from football. 🙂
    Second, great stuff here as usual and will come in handy for yet another snow day here in CT! UGH!!!

  53. I’ve never tried a treadmill workout but this one looks interesting and hard. It would definitely give me a different spin on my usual runs outside. After Super Bowl gluttony, I could realize use a good hard workout today!

  54. I love treadmill workouts for the fact that including other exercises takes the monotony off of running, and I feel so strong after. While it still gets dark pretty early, I see some of my post-work workouts following this. Thanks for sharing!

  55. Ive always been RPE over heart monitor.
    It’s funny —after being told for YEARS that wasnt really the way to do it–it seems more people are, indeed, doing it that way.

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