Fitness Friday: Treadmill Workouts Worth the Burn

3 Treadmill Workouts Worth the Burn

Treadmills have been one of the most popular pieces of cardiovascular equipment in gym for years now. This machine can help you burn some calories as you walk, jog, sprint and climb “hills.” However, as of recent it has been brought to my attention that there is so much more than jumping on the treadmill and going for a walk or jog. Below are some of my favorite Treadmill Workouts that are sure to get your motor runnin’!

 

Workout 1: HIIT 

Duration: 30 minutes

Warm up:

  • 20 Arm Swings
  • 20 Ab twist
  • 20 High knees
  • 20 Lateral leg swings
  • 20 Toe Touches
  • REPEAT until 5 minutes is up

Workout: You will rest with your feet on the sides of the treadmill, not on the moving belt for 30 seconds and then Sprint at your max speed for 30 seconds. Repeat this cycle for at least 20 minutes or until fatigue. This is a where you get to sweat away the fat!

Cool down: Walk for five minutes

 

 

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Workout 2: Arms and Cardio

Duration: 20-50 minutes

Warm up:

  • 30 second crab shuffle right on treadmill at low speed (1-3)
  • 30 second crab shuffle left on treadmill at low speed
  • 30 second rear crawl on treadmill at low speed
  • 30 second recover walking normally at low speed
  • REPEAT 2-3x or until warm, to make it more intense increase treadmill incline

Workout: Begin by turning on the treadmill at a comfortable walk/jog pace you can get into easily. Jog for 45-50 seconds and step/jump off the machine. You have 10-15 seconds to transition to your next exercise on the floor. Floor exercises include: Pushups, Dips, plank rows with dumbbells, Chest press and Supermans. You will do each exercise for 45-50 seconds then get back on the treadmill. So it will look like this:

  • Jog 45-50 seconds
  • Floor Exercise 45-50 seconds: pushups
  • Jog
  • Floor Exercise: Dips
  • Jog
  • Floor Exercise: Plank rows
  • Jog
  • Floor Exercise: Chest Press
  • Jog
  • Supermans
  • REPEAT 2-3x or until time is complete

With this routine, you will see those muscles getting toned in no time!

Cool down: Stretching for five minutes

 

 

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Workout 3: Hill Sprints

Duration: 45 minutes

Warm up: Walk at regular pace for five minutes

Workout: Choose an incline(10%, 12%, 15%, 20%…) that will increase your heart rate up to your Heart Rate Maximum (220-Age = HRmax, HRmax X 65-85% = fat burning zone) as you jog and sprint. You will jog/sprint as long as you can up the “hill” 30 seconds-120 seconds. Recover by returning the treadmill back to 0% incline. Recover by walking gently for another 30-120 seconds. Repeat until fatigue or time is up! This is a sure fire way to burn those legs and condition the heart!

Cool down: Foam Roll for five minutes

 

 

 

Cheers to no more boring treadmill workouts!

 

 

– CASEY EDMONDS, CHC

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