Today I discovered a new favourite thing, Tabata sprints on the treadmill! I love Tabata workouts because they only take 4 minutes, yes 4!! If you’re never done a Tabata workout, they’re very simple, very effective and can be very (VERY) challenging! They can also be done anywhere, anytime and you don’t need any special equipment!

What Are Tabata Sprints?

The goal is to push it as hard as you can for 20 seconds, then rest for 10 seconds and repeat that 8 times. Tabata training is a great time-saver and it can really improve both your aerobic and anaerobic fitness. I like to add a Tabata workout to either to the beginning or end of my regular workouts. You can also stack them, choosing 3 or 4 different exercises for 4 minutes each. I’ve done them with squats, high knees, mountain climbers, pushups, box jumps, burpees – basically anything that really gets your heart and muscles pumping! When I said I love them earlier, I meant hate. Haha. They’re hard!

Today I tried something new, I did tabata sprints on the treadmill! You can even do this on an incline to really step it up a notch! Try running at 8.0 mph on a 10% incline and see how that goes!

How To Do Tabata Sprints on the Treadmill

1. Get the treadmill up to speed while standing on the edges.

2. Once it’s up to speed, find a round number to start on, for example, start at 1:00 min so you don’t lose track of time.

3. Sprint for 20 seconds then grab the handles and jump back onto the sides and rest for 10 seconds before jumping back on. Now, this is a little scary!! I had visions of myself flying off the treadmill, so be sure to use the safety clip. I got the hang of it after the first few sprints, you have to hold on and hover on the handles while your feet get up to speed and then drop on. Today I did my sprints at 10.0 mph and it was definitely tough, but because these workouts are so short, mentally it’s easier to push yourself. It’s only 20 seconds and it’s only 4 minutes!! You can do it!! Whatever your fitness level is, make sure you choose a speed, incline or combination of the two that will really challenge you – if you’re just starting out, try walking at 4.0 mph on an incline of 8.0-15.0%.

3. After 20 seconds, hop back on to the edges and rest for 10 seconds. Repeat for 4 minutes or 8 total sets.

A Full Body Conditioning Workout

After my treadmill Tabata sprints, it was for this full body conditioning workout! This workout took me 22:32 min, give it a try and post your time to the comments!

This workout will not only challenge your heart and get your blood pumping but you’ll be working your arms, legs, shoulders, core and everything in between. The goal is to finish this as fast as possible with good form. It’s a serious leg burner with 4 rounds of air squats and walking lunges. Your glutes and quads will be feeling it big time!

Workout Details

Complete the following for time:

  • 40 push up
  • 40 air squat
  • 40 walking lunges
  • 40 sit ups
  • 40 air squat
  • 40 walking lunges
  • 40 kettlebell deadlift to high-pull
  • 40 air squat
  • 40 walking lunges
  • 40 kettlebell swings
  • 40 air squats
  • 40 walking lunges

Scaling Options

If you’re a beginner this workout is easily scalable. Just change the rep scheme from 40 to 30, 20 or even 10. Pick a number you can finish but will still be challenging.

If you’re not up to full pushups do them from your knees. If you’re not ready to do pushups from your knees,  you can do them standing against a wall. If regular pushups are to easy, get those feet up on a bench or chair and do decline pushups!

There is always an option no matter your age, fitness level or limiting physical abilities. Just move!

More Workouts Like This

Loving this conditioning workout? Here are some more to try:

;30 Minute Aerobic Conditioning Workout // Strength and Conditioning EMOM Workout // HIIT Strength and Conditioning Workout // Treadmill Sprints and Strength Training Workout // HIIT Strength and Conditioning Workout

Tabata Sprints and a CrossFit-Style Full-Body Conditioning Workout

A full-body workout that will target the whole body but specifically the legs and glutes. This workout takes 20-30 minutes depending on your fitness level. All you need is a kettlebell.