{
  "id": 1632338,
  "title": "I find it hard to fit in my runs during the school summer break, so I asked a personal trainer for a 20-minute treadmill workout — here’s what they recommended",
  "url": "https://urgent.news/2026/08/18/i-find-it-hard-to-fit-in-my-runs-during-the-school-summer-break-so-i",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-08-18T04:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/i-find-it-hard-to-fit-in-my-runs-during-the-school-summer-break-so-i-asked-a-personal-trainer-for-a-20-minute-treadmill-workout-heres-what-they-recommended"
  },
  "original_language": "en",
  "account": "Parents often find it challenging to fit exercise into their busy summer schedules, juggling work and childcare responsibilities. Personal trainer Gideon Akande offers a solution with a 20-minute treadmill workout designed for busy individuals. This interval-style workout alternates between walking and running on a treadmill, providing an efficient way to boost cardiovascular fitness in a short amount of time. The BowFlex T16 treadmill is recommended for the workout, although any model with up to a 4% incline can be used.\n\nThe workout consists of four progressive segments, each starting with a power walk at a specific incline, followed by a run at the same incline. After each running effort, there is a one-minute recovery period. The incline gradually decreases as the intervals become longer to help offset the added work. Warm-up is essential before starting the workout, and dynamic stretches should be performed off the treadmill to gradually raise heart rate and prepare muscles. During the workout, maintain a brisk power walk during the walking intervals and a pace that feels faster than a jog but not an all-out sprint during the running intervals. Listen to your body and adjust the intensity accordingly based on your current fitness level and energy levels that day.",
  "summary": "This 20-minute workout makes full use of the incline settings on a treadmill, with walking and running intervals to help you push yourself in a short space of time.",
  "key_points": [
    "Personal trainer Gideon Akande creates 20-minute treadmill workout for busy individuals",
    "Workout alternates walking and running intervals on BowFlex T16 treadmill",
    "Incline decreases progressively to offset added work during intervals"
  ],
  "editors_take": "This 20-minute treadmill workout offers a flexible solution for busy parents struggling to fit exercise into their summer schedules, allowing them to boost cardiovascular fitness efficiently.",
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}