It’s been a while since I’ve posted a treadmill workout so here ya go.  I like intervals, they make the time go by faster.

20 Minute Interval Treadmill Workout

Warm up
4 Minutes and 30 Seconds : Walk at highest incline.  Don’t hang on to the rails. Use your arms.

Workout
1 minute:  Get off treadmill and jump squat or squat depending on your level of fitness.  (Yes.  The entire minute.)
1 Minute: Walk  or jog –  no incline
30 Seconds: Sprint – YOUR fastest speed.
1 Minute: Walk  or jog – no incline
1 Minute : Get off treadmill and do jump lunges or lunges.
1 Minute: Walk or jog – no incline

Repeat the above sequence (squats – walking) 3 times.  You’re done!!!

If you don’t have a treadmill you can do this at a track or large park.  You can even run around in circles in your backyard.

Almost every workout can be customized to your fitness level.  Can’t sprint?? Then jog.  After a while you WILL be able to sprint.  Can’t do a minute of squats?  Then squat for 10 seconds, rest 20, and repeat.  Work your way up.  You CAN do it.  It’s only 20 minutes and you are worth it.

xoxo
j

The post Interval Treadmill Workout appeared first on Girl Heroes.

Minutes 1- No incline Speed 2.5-4.5 mph
Minutes 2-5 – Full Incline at 15% Speed 2.5 – 4.5 mph (Med-Fast Walk)
Minute 6 – Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 7 – Incline 5%, Speed 2.5 – 3.5 mph (Med Walk)
Minute 8 – Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 9 – Incline 5%, Speed 2.5 – 3.5 mph (Med Walk)
Minute 10 – Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 11 – Incline 5%, Speed 2.5 – 3.5 mph (Med Walk)
Minute 12 – Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 13 – Incline 5%, Speed 2.5 – 3.5 mph (Med Walk)
Minute 14 – Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 15 – Incline 5%, Speed 2.5 – 3.5 mph (Med Walk)
Minutes 16-20 – Bring incline back up to 15%, Speed 2.5-4.5 mph (med-fast walk)
Minutes 21-22 – Okay I lied it’s 22 minutes. No incline super slow walk.

This treadmill workout is great for the bum and hamstrings. Make sure you adjust your speed accordingly. If you can’t sprint or run, walk fast enough where your legs start BURNING. Then slow down and recover for the next minute. Then speed up again. Think of a scale from 1-10. One being minimal effort and 10 being maximum effort. For the run/sprints you should try to reach an 9 or 10. That may still be a walk for you and that is OKAY!!! You’ll improve if you keep working out. That’s the great thing about these sort of workouts you can keep improving without having to workout longer. For the recoveries stay around a 4 or 5. And the last five minutes should be uncomfortable, a 7-8. You should be screaming “Hallelujah” when 20 minutes are over. In other words, you should feel like you WORKED HARD. These sort of cardio sessions will get results. I’ll post more in the coming weeks. Have fun!

xoxo
-j

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