For those of you looking for a great treadmill workout, I have found one! I'm not much of a runner and am not a big fan of treadmill workouts that take over half an hour. I always worry that I am not getting a good enough workout if I don't run for at least 45 minutes... that is until I found this insaine interval workout that literally takes half an hour and is said to burn almost 500 calories if done correctly!
Yes this workout will exhaust you, mostly because you are exerting every ounce of energy you have into a quick 30 minute workout. Worth it though? Oh yes. I have been trying to do this workout at least once a week at the gym when I'm running short on time and have definitely noticed myself thinning down. This workout is also said send your metabolism soaring which means you will be burning calories even after you're done! Ok so here is the workout, if you have any doubts just remember how great your body will look in time for the holiday season! have fun and enjoy!!
-->
First, start the treadmill in manual mode.
Set it to a normal jogging speed (S). For now, let’s say that’s 6.0 mph.
This is your warm-up before the real fun begins.
00:00 – 02:30 Warm-up jogging as usual at S6.0 (or until you feel warmed up).
02:30 – 03:00 After warming up, stand on the side rails. Transition the treadmill to incline (I) 9 (or higher) & S9 (or higher).
03:00 – 03:15 Jump on and sprint as fast as you can for 15 seconds.
03:15 – 04:00 Jump off the belt and back onto the siderails. Breathe.
04:00 – 04:15 Complete your second 2nd 15 second sprint.
04:15 – 05:00 The 2nd break.
05:00 -05:15 The 3rd 15 second sprint.
05:15 – 06:00 3rd break.
06:00 – 06:15 4th 15 second sprint.
06:15 – 07:00 4th break.
07:00 – 07:15 5th 15 second sprint.
07:15 – 08:00 5th break.
08:00 – 08:15 6th 15 second sprint.
08:15 – 10:00 Long break now, good job! You will now repeat the 6x short-term intervals you did before, but now with 20-second sprints and 40 second breaks.
10:00 – 10:20 1st 20 second sprint (still at the same interval and speed you had before, I9 & S9).
10:20 – 11:00 1st 40 second break (still standing on the side rails).
11:00 – 11:20 2nd 20 second sprint.
11:20 – 12:00 2nd break.
12:00 – 12:20 3rd 20 second sprint.
12:20 – 13:00 3rd break.
13:00 – 13:20 4th 20 second sprint
13:20 – 14:00 4th break.
14:00 – 14:20 5th 20 second sprint.
14:20 – 15:00 5th break.
15:00 – 15:20 6th (and FINAL!) 20 second sprint.
15:20 -17:00 Nice big break, tough part is over!
17:00 – 17:30 30-second long sprint… but you can’t use your arms. Hold the rail in front of you and just pump those legs.
17:30 – 18:30 Rest on the side rails.
18:30 – 19:00 2nd 30-second sprint (again, no arms).
19:00 – 20:30 Breathe. Transition the treadmill back down to that jogging pace (S6, for example) and then match that with the incline, so I6.0.
20:30 – 22:30 1st 2-minute jog. If 2 minutes seems too long at this speed and incline, don’t stop! Just lower the treadmill to a lower incline until you are able to finish the 2-minute intervals without a break.
22:30 – 23:30 Rest.
23:30 – 25:30 2nd 2-minute jog.
25:30 – 26:30 Rest.
26:30 – 28:30 3rd 2-minute jog.
28:30 – 30:00 Walk it off. I usually put the treadmill down to a 3.5 speed and 1 incline.
And you’re finally done, great job! You should be huffing and puffing by now which means you are doing it right!
This is a fun workout and goes by in only 30 minutes and shows awesome results.
No comments:
Post a Comment