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The Best Treadmill Workout Ever!
3 April 2008 7:54 am
Honestly, when was the last time you really upped your intensity on the treadmill (and I’m not talking about 30 seconds at the end)? Want to make your treadmill sessions less boring and far more effective? Follow these steps for the best treadmill workout ever:
- 10 min warm-up on a cross trainer or rower
- Set tready on manual program
- Choose one of the workouts below, according to you fitness level
- Finish with 10 minutes on the bike, Random program
- Stretch
- It’s 4 minutes running, 1 minute walking. The first 4 minutes is a speed interval, increasing 1km/hr each minute. The second 4 minutes is an incline interval where the speed stays the same but you increase the incline 2% per minute.
- Repeat 2 times (totalling 20min).
- By the end of your 4th minute you should be at your maximum. Ask yourself ‘how much longer can I go at this pace?’, and if you answered +30sec then you need to up your speed next time.
- If it’s too hard at first, that’s fine, just slow your speed and now you have a goal to aim for.
- Never lower the inclines. If it’s too hard, go slower rather than less incline
- Warning: Your fitness will increase rapidly, so starting speed should be increased every third workout.
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Tagged As: fitness, interval exercise, program, treadmin, Workout
I just tried this workout and it was awesome! The 20min flew and my lungs felt like they were going to explode. I think thats a good thing!?! Much better than the normal slog.
Can I change the ratio of the first 5 minutes to the second 5 minutes? The hill on the second 5 minutes just kills me. I can do to first 5 minutes from 11-14 km/hr and still be okay-ish at the end of the fourth minute (that’s probably my limit though) but then I tried the second 5 minutes at 11 km/hr and I simply couldn’t make it up the hill - especially the second time through. Another day I tried the second half at 10 km/hr insteal (first half remained the same) and that was bearable (just!).
Is it okay to fiddle with the speed like that? You’ve said not to touch the incline…
Great programme though! I was getting a bit bored with my old interval training routine.
Hi Jules,
Yes you did the right thing by lowering the speed but keeping the incline the same. That way you get fit whilst increasing the strength of your legs. Keep at it and before long you’ll be doing it at 10.5km/hr, then 11. I suggest 4x workouts doing the incline section at 10km/hr, then 4x 10.5, and hopefully then you’ll be able to do 11. Keep me posted!
[...] Similar Posts The Best Treadmill Workout Ever! [...]
Hi
I am 5′.7″ and 85 kg. I want to reduce my weight to 60 kg. How long will it take me to achieve my goal by following the above routine?
Do you have any other advice for me?
Thanks and Regards
Munim
Hi Munim,
Wow thats 25kgs! What an awesome goal. If you reduce your daily calories to 1500-1800 per day and followed this four times per week, with some other activity on the other days (such as 30min walking), I would expect you would be losing 1/2 - 1kg per week. So you are looking at 6-12 months. Don’t do the running more than 4 times per week. In fact if you are completely sedintary at the moment, I would only do it 3 times for the first month and add in a Pump class, spinning or swimming on the fourth day. This will protect your joints in the early stages. After month 1, you can increase to 4 times per week but do some outdoor running, not just the treadmill. Good luck!
Hi
Thanks for your nice mail.
I will try to do so.
Reducing food intake is the most difficult part. 1800 calories for each day is very difficult for me, as I am habituated of taking large quantities of food in every meal. But I will try my level best to reduce it as much as possible.
Can I do some more workouts to compensate my heavy eating habit? Will it do any good if I run for 30 mints (3 sessions at a time)
[...] Get moving: Minimum of 30minutes per day every day, mix up cardiovascular with resistance [...]
Hi Munim,
Yes it will definitely help if you run for longer. In fact why don’t you try to push your session to 1 hour total. Even if this is 30mins on the treadmill then 10 on the bike, ten on the X trainer and 10 on the rower.
But to be honest, you should just spend 2 weeks really being strong willed and reducing your intake. Your body will get used to it I promise and one day you will look back on your old diet and laugh!
Amelia