• Images
  • Text
  • Find a Couple + Registry
GO

The 20-Minute Treadmill Workout

Burn double the calories in half the time with interval training. The best part: All you need is 20 minutes to reap the calorie-scorching benefits of this interval workout that Doug put together for us.

For busy brides-to-be, interval training can't be beat. You may not have an hour to devote to the gym, but finding 20 minutes for a quick sweat sesh? Totally doable. This 19-minute treadmill workout will work your body far more effectively than an hour of steady walking or jogging.

Want the ultimate wedding dress workout? Get your copy of Bridalicious® Boot Camp by The Knot with Doug Rice today!

1. Warm-up: 5 minutes

Warm-up is simple -- just start walking on the treadmill. On an intensity scale of 1 to 10, you should warm up at about a 3 or 4.

2. Intervals: At Least 9 minutes

When you’re done with the warm-up, crank up the treadmill and run hard for 30 seconds at an intensity level of 8 out of 10. Then slow down for an active recovery at about a 3 out of 10 for 60 seconds. This counts as one interval. Repeat at least 5 more times.

3. Cool Down and Stretch: 5 minutes

After your final interval, slow the treadmill down and walk at about a 3 or 4 for a couple of minutes before you stretch (and yes, you absolutely must stretch). Be sure to stretch someplace other than on a running treadmill.


Doug Rice


We teamed up with certified personal trainer Doug Rice to design a fitness boot camp exclusively for brides! Doug has helped thousands of brides get the results they need to look and feel amazing on their wedding day. Learn more about Doug and the Bridalicious® Boot Camp by The Knot DVD at TheKnot.com/bootcampdvd. Follow Doug on Twitter (@bridalicious) and Facebook (Facebook.com/bridaliciousbootcamp).