If you find yourself short on time, but you have a lunch break or even a long break between classes, all you need is 20 minutes to get a great interval cardio workout that will get your heart pumping, metabolism running, and your body feeling great. Or if you’re simply bored with your routine and looking to try something different, this workout can also be combined with additional weight training and aerobic exercises.

All you need is a treadmill, elliptical, spin bike, or any other cardio workout equipment with a MPH speed setting, which is standard on most machines. If the gym isn’t your thing, there are many downloadable apps and pedometers that monitor speed, so the world is your track!

Disclaimer: All of these numbers can be adjusted. If you want a harder workout simply increase the interval speed or add an incline, or if you want a lighter workout then you can lower the speed as you see fit. Listen to what your body needs, every day it might be different. Cardio equipment like treadmills can be harsh on your knees, so give yourself recovery time and switch up machines – elliptical are very low impact. Working out is about feeling healthy and active, so make sure you’re on your own team and treat your body well!

Minutes Speed mp/h
1-3 3-3.5
3-5 4
5-8 6.5
8-9 7
9-10 4
10-13 7
13-14 7.5
14-15 4
15-17 7.5
17-18 8.5-9
18-19 6.5
19-20 3.5-3

On top of boosting your cardiovascular and metabolic rates, interval training is great for toning your legs and glutes too!

Whether you’re a regular at the gym, getting back on track, or tackling a new years resolution, dedicate these 20 minutes to yourself to love your body, get fit, and have fun!

Get motivated

Make a new playlist on your iPod, mix in some jump roping or push-ups in between intervals, or enlist a pal to work out with you. If interval training is new for you, it could be a fun way to mix it up and challenge yourself. Who says working out can’t be fun?

What do you think?

Have you tried this workout? What is your favorite way to workout and stay motivated? Share your tips in the comments section below!


  1. avatar GiC says:

    Just wondering, is it mph or kph?

  2. avatar Christina says:

    I’m going to try this workout this afternoon! I’m not really into running but have always wanted to improve it, so I’m hoping this will help! I will be preparing my new playlist very soon. Thanks for this workout, it has been my motivation for today :)

Leave a Comment

Your email address will not be published. Required fields are marked *