I have a fast and fat-burning treadmill workout to share with you today!
This is a high-intensity interval training (HIIT) workout which is a great cardio method for several reasons. Besides the fact that time seems to pass by super quick during HIIT workouts, its a technique for most fitness levels because the intensity is based on one’s individual fitness level. There are also relatively long rest periods between the higher-intensity bursts of exercise, so its certainly possible slow breathing back down and feel recovered before the next burst comes along. Another plus is that it keeps your body burning calories like a freakin’ machine for several hours after the workout is done.
HIIT. Its good stuff. I really love it.
As for the workout, I will summarize with this:
You will warmup for five minutes, then run at a high-intensity for one minute, then walk at a lower intensity for two minutes. Then again, run at high-intensity for one minute, walk for two minutes. Repeat this 1-min/2-min sequence until you reach 30 total minutes. Cooldown for five more. Done.
**Always adjust the speed/intensity to fit your fitness level.**
Here is an example breakdown:
Set the treadmill to a Level 3 incline and keep it there until cool-down time.
0:00-5:00 = Warmup at 3mph
5:00-6:00 = Run at 5.5mph
6:00-8:00 = Walk at 3.6mph
8:00-9:00 = Run at 6mph
9:00-11:00 = Walk at 3.6mph
11:00-12:00 = Run at 7mph
12:00-14:00 = Walk at 3.6mph
14:00-15:00 = Run at 6mph
15:00-17:00 = Walk at 3.6mph
17:00-18:00 = Run at 7mph
18:00-20:00 = Walk at 3.6mph
20:00-21:00 = Run at 6mph
21:00-23:00 = Walk at 3.6mph
23:00-24:00 = Run at 7mph
24:00-26:00 = Walk at 3.6mph
26:00-27:00 = Run at 6mph
27:00-29:00 = Walk at 3.6mph
29:00-30:00 = Run at 5mph
30:00-35:00 = Cool down.
Reduce speed to 3.5mph, working down to very slow 2.5mph for the last 45-60 seconds.
You should be fairly sweaty by the end of this – and feeling like a million bucks! 🙂
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