Hello!
So today on Workout Wednesday I wanted to share a treadmill workout and this workout
is best suited for people of an intermediate fitness level but anyone that is a beginner
probably could do it.
Just be sure to take the modifications.
Now if you do not like to run but you want to run this is a good workout for you.
I personally do not love running.
I do it here and there to keep things interesting but pretty much the whole time I’m running
I'm thinking when is this going to be over.
So intervals are one way that I make the time pass very quickly because I don't do anything
for more than about a minute at a time.
And today's workout is 30 minutes long but only 7 of those minutes will you be running.
Not too shabby.
But don't be fooled because those intervals are going to tire you out.
As always there is a PDF download available in the description box below so that you can
keep this workout on hand.
I recommend printing it out and taking it to the gym with you.
Or keeping it on your tablet or phone.
We're going to start the workout at a walking pace about a 3.5 and you may want to consider
upping your incline to a half or one because it's going to simulate running outside a little
bit more.
A lot of people even recommend running at a 1 1/2 to 2 incline but it is completely
up to you.
After a few minutes at the 3.5 we're going to up it to 4 and then it's going to be really
like a brisk walk.
We're going to spend 5 minutes total warming up walking.
And this level 4 pace, this is where we will always come back to.
So intervals are pretty much alternating between high intensity and recovery.
But during that recovery you are still working so our recovery is walking at this brisk level
4 but it's not an easy walk.
It's brisk.
After you are acclimated to that level 4 we are going to take it to a light jog at a level
5.
Now each of these intervals last 1 minute so you are at the level 4 walking for a minute
and then you're at the level 5 jogging for a minute.
After you finish that minute jogging you're going to go back to that level 4, recover
just a little bit, 1 minute and then we're going to kick it up another notch to a level
6, a little bit of a faster jog.
And we are doing a pyramid here so you're going to go from the 6 back down to the 4
for one minute.
Then we're going to take it to a 7.
Now this 7, for a lot of people especially if you don't run regularly will feel pretty
fast, maybe even almost like a sprint.
So if you want to stay here or only do that 7 for 30 seconds, feel free to modify however
you need.
It is only 1 minute and then we go back to the 4.
You will notice as the speed increases once you go back to that level 4 for recovery,
that minute is going to go by really fast because your heart rate is going to stay up
and that is good.
That is what makes interval training effective.
So we do the 7, we go back to the 4 and then we go to our peak speed which is an 8.
Now 8 is very fast.
It's a sprint pretty much so you're running about a 7 1/2 minute mile.
That is pretty fast.
If you try to go up to the 8 and you're like my feet aren't going to move that fast, that's
okay.
Go back down to the 7 or keep it a little bit of a shorter interval.
But try to keep the intensity up for that minute before going back to the brisk walk
at a 4.
So we worked our way up the pyramid, we're going to work our way back down just the same.
So after the 8 we go back to the 4 and then we're going to go 7 to 4, 6 to 4, 5 to 4.
So you've made a complete round in pyramid of intervals and the running part is done.
Once you get back down to that 4 you've been going for about 20 minutes.
Your heart rate has gotten up and now the rest of the workout is walking.
But the work is not done.
So let the relief set in mentally that the running is over and now we're going to focus
on walking on an incline which is going to help increase that heart rate again.
But a little more gradually.
So instead of increasing the speed we're going to keep that speed at a 4.
You may even want to go down to a 3.5 because as the incline increases it's going to feel
like you're walking faster.
So take a minute, go up to an incline of about a 4, get used to walking uphill just a little
bit and then we'll take it up even more to an 8 - spending one minute at each of those
inclined intervals increasing then to 10, 11, 12, 13, 14 and 15.
15 is the highest that most treadmills will go.
Things to keep in mind: and this is true for the running portion as well but especially
for the walking on the incline.
Try to not hold the bars.
A lot of people get on the treadmill and they walk on an incline which is a great workout
but if you're holding the bars the whole time you're really taking the "work" out of your
workout.
Why do we feel inclined to hold the bars?
Because it makes it easier so think about that.
The reason you don't want to hold them is because it's harder but we want it to be harder.
That's what's really going to get the heart rate up.
That being said, we don't want you to fall so if you need to lower the speed to match
the incline, do that instead of holding the bars.
Other notes throughout the entire workout to keep in mind.
Keep your arms in check.
Keep a comfortable stride.
We don't want it to be too long.
Make sure you have good shoes on.
And don't lean too far forward.
A lot of people lean forward when they're running and it can lead to lower back pain.
So make sure you keep the chest lifted and the core engaged the entire time.
After we have walked the brisk pace up to the incline of 15 we're going to take the
last few minutes up those thirty minutes to cool it down.
So bring that interval back on down.
Just all the way is fine and slowly take your speed down.
We never want to stop the workout with our heart rate up so make sure you take a few
minutes to bring it down.
Alright you guys, so that is my intermediate treadmill workout for people who do not like
to run but want to try.
If you enjoyed this workout and you want more workouts like this, you want me to provide
you some other PDF’s for other pieces of equipment, definitely let me know in the comments
below.
What you want and I will do my best to get those to you.
Give me a thumbs up if you will try this workout and don't forget to download that PDF because
it's going to be really hard to remember all this.
You don't even have to print it out.
Like I said just put it on your tablet or phone and keep it with you at the gym.
There's more coming at you every day this month and every Wednesday is Workout Wednesday.
Next week will be another workout like last week where we are going to do it together
so please come dressed in your workout clothes.
Let's Kickstart to a healthier you and remember it's all a matter of Mind Over Munch.