Tuesday, September 23, 2014

25-Minute Treadmill Workout

Are you ready for a challenge?  Because I hear the following treadmill workout will completely kick your booty.  I read about this on one of my favorite sites, PopSugar, and plan on giving this a try this week.  I think that you should too!  Don't worry, there's a link to a printable version of the workout at the end of the post, so you officially do NOT have an excuse to do this.  Just print it off, stick it to your treadmill, and DO IT!


The workout is split into three rounds.  The speeds below -- labeled as beginner, intermediate, or advanced -- are ranges; feel free to adjust when you are running if you need to; it's more important to stick with the incline.  When it's time to recover, choose a speed that allows you to feel ready for the next section, whether that means walking or jogging.

The first round will help warm up your body for the harder intervals, so be sure not to skip it.  For side shuffles, carefully turn your body sideways, and hold onto the bar if needed.  After the first shuffle, switch sides.  For butt kicks, kick your heels to your butt as you run, which will help you warm up your hamstring.

BEGINNER WORKOUT
get the printable workout here

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0052Round 1
1:00-2:0062
3:00-4:0072
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0072
8:00-9:0082
9:00-10:00510Round 2
10:00-11:00610
11:00-11:30710
11:30-12:00Recover10
12:00-13:0058
13:00-14:0068
14:00-14:3078
14:30-15:00Recover8
15:00-16:0066
16:00-17:0076
17:00-17:3086
17:30-18:00Recover6
18:00-19:0094
19:00-19:3055Round 3
19:30-20:0065
20:00-21:0085
21:00-21:30Recover3
21:30-22:0063
22:00-23:0093
23:00-23:30Recover0
23:30-24:0060
24:00-25:00100


INTERMEDIATE WORKOUT

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0062Round 1
1:00-2:0072
3:00-4:0082
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0082
8:00-9:0092
9:00-10:00610Round 2
10:00-11:00710
11:00-11:30810
11:30-12:00Recover10
12:00-13:0068
13:00-14:0078
14:00-14:3088
14:30-15:00Recover8
15:00-16:0076
16:00-17:0086
17:00-17:3096
17:30-18:00Recover6
18:00-19:00104
19:00-19:3065Round 3
19:30-20:0075
20:00-21:0095
21:00-21:30Recover3
21:30-22:0073
22:00-23:00103
23:00-23:30Recover0
23:30-24:0070
24:00-25:00110

ADVANCED WORKOUT

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0072Round 1
1:00-2:0082
3:00-4:0092
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0092
8:00-9:00102
9:00-10:00710Round 2
10:00-11:00810
11:00-11:30910
11:30-12:00Recover10
12:00-13:0078
13:00-14:0088
14:00-14:3098
14:30-15:00Recover8
15:00-16:0086
16:00-17:0096
17:00-17:30106
17:30-18:00Recover6
18:00-19:00114
19:00-19:3075Round 3
19:30-20:0085
20:00-21:00105
21:00-21:30Recover3
21:30-22:0083
22:00-23:00113
23:00-23:30Recover0
23:30-24:0080
24:00-25:00120
As always, eat clean, live lean, live better, live longer!

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