5 Easy Treadmill Routines

    • Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.

    • Done one set of 30 bicep curls with dumbbells while alternating lunges.

    Return to the treadmill:

    Time                Intensity/Speed                     Incline   Perceived Exertion

    1 min.               3.5 – walk/slow jog                  4%         Level 4

    1 min.               4.5 – speed walk/ run               6%         Level 6-7

    1 min.               3.5 – walk/slow jog                  4%         Level 4

    1 min.               4.5 – speed walk/run                6%         Level 7

    1 min.               3.5 – walk/ slow jog                 4%         Level 4

    Slow down gradually before you stop.

    Finish on the floor:

    • Do one set of 30 chest presses with hand weights on a stability ball (hips in air).

    • Do set of 30 reverse flies with hand weights on a stability ball (hips in air).

    • Stretch.

     
    Interval Treadmill Trek

    Start on treadmill:

    Time               Intensity/Speed                      Incline    Perceived Exertion

    1 min.              3.5 – walk/slow jog                   4%          Level 4

    1 min.              4.5 – speed walk/run                 6%          Level 6-7

    1 min.              3.5 – walk/slow jog                   4%          Level 4

    1 min.              4.5 – speed walk/run                 6%          Level 7

    1 min.              3.5 – walk/slow jog                   4%          Level 4

    Slow down gradually before you stop.

    Move to the floor:

    • Do one set of 30 tricep dips on a bench.

    • Do one set of 30 push-ups.

    Return to the treadmill:

    Time               Intensity/Speed                      Incline    Perceived Exertion

    1 min               3.5 – walk/slow jog                   4%           Level 4

    1 min               4.5 – speed walk/run                 6%           Level 6-7

    1 min               3.5 – walk/slow jog                   4%           Level 4

    1 min               4.5 – speed walk/run                 6%           Level 7

    1 min               3.5 – walk/slow jog                   4%           Level 4

    Slow down gradually before you stop.

    Finish on the floor:

    • Do one set of 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.

    • Do two sets of planks on your elbows, holding for one minute each time.

    • Stretch.

    30-Minute Treadmill Workout

    This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.

    Time           Intensity/Speed                        Incline   

    5 min.          3.5 – 4.5 – walk                            1-2      

    1 min.          5.0 – 5.5 – speedwalk or jog         2-3      

    2 min.          4.0 – 5.0 – walk/slow jog              0-1      

    1 min.          5.0 – 5.5 – speedwalk or jog         2-3      

    2 min.          4.0 – 5.0 – walk or slow jog          0-1      

    1 min.          5.0 – 5.5 – speed walk or jog        2-3      

    2 min.          4.0 – 5.0 – walk or slow jog          0-1      

    1 min.          5.0 – 5.5 – speed walk or jog        2-3      

    2 min.          4.0 – 5.0 – walk or slow jog          0-1      

    1 min.          5.0 – 5.5 – speed walk or jog        2-3      

    2 min.          4.0 – 5.0 – walk or slow jog          0-1      

    1 min.          5.0 – 5.5 – speed walk or jog        2-3      

    2 min.          4.0 – 5.0 – walk or slow jog          0-1      

    1 min.          5.0 – 5.5 – speed walk or jog        2-3      

    2 min.          4.0 – 5.0 – walk or slow jog          0-1      

    5 min.          3.0 – 4.0 – walk                               0        

    20-Minute Treadmill Workouts

    Short on time? Here are two 20-minute treadmill workouts. The first focuses on running; you’ll keep bumping up the treadmill’s pace. The second is all about climbing, with frequent changes in the treadmill’s incline.

    Both routines, designed by Jeff Baird, director of fitness development at Blast900 in Atlanta, include a range of speeds, depending on your fitness level.

    Running Workout
     
    Time           Speed                                          Incline
      

    1 min.          6.5 mph /5.5 mph /4.5 mph            0%                 

    1 min.          7.0 mph /6.0 mph /5.0 mph            0%     

    1 min.          7.0 mph /6.0 mph /5.0 mph            3%     

    1 min.          7.5 mph /6.5 mph /5.5 mph            0%     

    1 min.          8.0 mph /7.0 mph /6.0 mph            0%     

    2 min.          9.0 mph /7.5 mph /6.5 mph            0%     

    1 min .         6.5 mph /5.5 mph /4.0 mph            6%     

    1 min.          7.0 mph /6.0 mph /4.5 mph            0%

    45 sec.        10.0 mph /9.0 mph /6.0 mph          0%

    Follow by resistance training (weights, bands, or calisthenics) on the floor.  Keep moving with exercises such as squats and lunges.

    Climbing Workout

    Time           Speed                                             Incline  
    1 min.          4.0 mph /4.0 mph /4.0 mph                9%                 

    1 min.          4.0 mph /4.0 mph /3.5 mph              12%    

    2 min.          4.0 mph /3.5 mph /3.0 mph              15%    

    1 min.          7.0 mph /6.0 mph /4.5 mph                0%     

    1 min.          5.5 mph /5.0 mph /4.5 mph                0%   

    1 min.          5.5 mph /5.0 mph /4.5 mph                3%  

    2 min.          4.0 mph /3.5 mph /3.0 mph              15%    

    1 min.          4.0 mph /4.0 mph /4.0 mph                9%     

    Follow by resistance training (weights, bands, or calisthenics) on the floor.  Keep moving with exercises such as squats and lunges.

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