We’re sure there are some people who truly enjoy their hour-long runs on the treadmill—and more power to ‘em. But for many of us, just the thought of stepping on the dreaded cardio machine is enough to send us running (er, briskly walking) for the hills.

That’s why we were so excited to learn about the Balanced Interval Training Experience (or BITE), created by Equinox trainer and running coach David Siik. This science-backed running workout burns more calories compared to steady-state cardio, and helps you build lean, strong muscle—without mindlessly logging mile after mile. So how does this miracle workout actually work?

“Interval running does three things incredibly well,” Siik says. “It burns an immense amount of calories by toasting stored carbohydrates, it’s a total-body toning form of cardio, and it’s hugely time efficient, allowing you to spend less time at the gym to achieve great results.”

The beauty of BITE is that it falls in the sweet spot between HIIT training and steady-state cardio. “It effectively blends the four main principles of running—incline, speed, duration, and recover—to give you the biggest burn, with the least amount of consequences on the body,” Siik says. Plus, there’s an added mental benefit. Interval training tends to be much more dynamic, interesting, and creative than steady workouts, since you’re constantly changing speeds and inclines.

Follow this exclusive 30-minute plan to experience the game-changing workout for yourself. After a brief 3 to 4 minute warm up, start at 1.5 mph less than your 1-minute PR speed (your estimate of the fastest you can run for 1 minute). For example, if your PR speed is 9 mph, your medium start speed would be 7.5 mph. Recover in between intervals with a moderate walk (4 mph) or jog (6 mph). Recover fully between segment 1 and 2, and end with a 2 to 3 minute cool down.

Note: Although this program is specifically designed for the treadmill, you can take it outdoors by simply finding a moderate hill to replicate the incline segments and a nearby flat area for the recovery segments. Use a timer to time intervals and increase your perceived effort when you’re supposed to up the speed.