Got 20 minutes? Then you have just enough time to hop on the treadmill for this high-intensity interval (HIIT) treadmill workout from Debora Warner, a running coach and CEO of the Mile High Run Club.
Warner calls it a "Peak to Peak" workout, since it alternates between challenging bursts of effort and lighter recovery periods. It also combines two types of interval training—hills and speed—to deliver a high-intensity sweat session in less time. As you probably already know, interval workouts are an efficient way for runners to build strength. Not only do they burn more calories than running at a steady pace, but they also help improve speed and stamina.
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"All runners do interval and speed training or hill work to improve performance," Warner explained in a Facebook Live with Health at Mile High Run Club's New York City studio. "It's the only way to get faster and improve endurance." (Check out the full video below.)
Ready to break a sweat? The first 10 minutes of Warner's treadmill interval workout are comprised of hill intervals, which fire up your glutes and build strength. The final 10 minutes are speed intervals, helping you to push your pace.
Before you get started, pay attention to your form: Warner recommends that you "run tall," which means keeping your chest and ribcage up and open, and making sure your shoulders are relaxed. Your arms should be kept at 90-degree angles, with your wrists and elbows in line.
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This post was originally published on September 29, 2016 and has been updated for accuracy.