The Fruitful Life

Treadmill and Tone Intervals

Treadmill and Tone Intervals

Cher, FY Manager of Training and Leadership Development breaks a sweat with a smile during treadmill intervals and toning exercises. This routine was designed by Molly, FY Marketing Coordinator. She is a certified Personal Trainer through the American Council on Exercise:

“I used to hate the treadmill because I’d hop on, hit start, and just go for several minutes until I got bored, which didn’t take much time at all. I affectionately called it the dread-mill. But once I discovered treadmill interval routines, I was hooked! I’ve whipped up a simple, yet effectively sweaty routine for days it’s too cold or hot to hit the outdoors. Clocking in at about 30 minutes, you can squeeze this into any part of your day. Make time for your physical wellness!”



Warm Up

  • 5 minute walk. Get those muscles loosened up!


  • 2 minute jog. Kick up your speed but maintain a pace that still allows you to talk.
  • 30 second run/sprint. Increase that speed and run hard.
  • 2 minute walk. Take this time to recover, but keep the strides long.
  • Repeat cardio section X3.


  • 30 second sprint - give it all you got!
  • 30 second walk/rest on sides of treadmill.
  • 30 second sprint.
  • 30 second walk.
  • 30 second sprint - last one!

Cool Down

  • 4 minute walk – let’s lower that heart rate and catch our breath!



Works: Legs, Arms, and Core.

Beginner (15 seconds) Intermediate (30 seconds) Advanced (45 seconds)

  • Place feet hip-width apart.
  • Lower into a seated position, keeping back straight.

TIP: Looking down, make sure knees don't go past toes.


Alternating Lunges

Works: Legs and Core

Beginner (15 seconds) Intermediate (30 seconds) Advanced (45 seconds)

  • Step forward and bend front knee to 90 degrees.
  • Bottom knee should be just above the ground.
  • Return to standing position.
  • Switch legs and repeat.


Push ups

Works: Arms and Core

Beginner (15 seconds) Intermediate (30 seconds) Advanced (45 seconds)

  • Begin in plank position with back flat, and hands placed slightly wider than shoulder width.
  • Bending at elbows, lower body until elbows reach 90 degrees.


OPTION: If pushups are goals, but you're not there yet, try this easier modification!


The Plank

Works: Core

Hold For: Beginner (15 seconds) Intermediate (30 seconds) Advanced (45 seconds)

  • Begin in modified push up position (on knees)
  • Slowly lower down to elbows, resting on forearms
  • Lift knees off floor and hold a tight, aligned body position
  • Hold for allotted time

OPTION: Beginners may remain on knees to hold position.

You did it! Congrats on making time for yourself - it can be a hard thing to do! Snap a sweaty selfie and share it with us on social media (@fruitfulyield). Let us know how liked this routine and what you’d like to see in the future.

*Content contained in this article is not intended to provide or to constitute medical or healthcare advice. Nor can it be relied upon as preventative care, cure, or treatment for any disease or medical condition. You should consult a qualified healthcare professional for advice regarding the diagnosis and treatment of any medical condition and before starting any supplementation, nutritional, exercise, or other medical program.

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