Treadmill Program – The Best Treadmill Workout Ever!

24 Comments On “Treadmill Program – The Best Treadmill Workout Ever!”

On 3rd April 2008 8:47 pm, Anonymous said:

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.

On 17th June 2008 12:53 am, Jules said:

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.

On 17th June 2008 11:29 am, Amelia Burton said:

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!

On 28th September 2008 12:14 pm, What’s your maximum heart rate? | Amelia Burton - Health and Fitness Coach said:

[...] Similar Posts The Best Treadmill Workout Ever! [...]

On 4th December 2008 5:11 am, mmz_khan said:

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

On 11th December 2008 12:20 am, Amelia Burton said:

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!

On 13th December 2008 4:22 am, Munim said:

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)

On 7th March 2009 7:18 pm, What is Cholesterol? And its Effects on Health said:

[...] Get moving: Minimum of 30minutes per day every day, mix up cardiovascular with resistance [...]

On 25th March 2009 8:14 pm, Amelia Burton said:

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

On 3rd August 2009 7:33 am, Cross Training: Can You Build Muscle, Get Fit and Lose Weight all in One Workout? | Lose Weight Steps said:

[...] Day 1: Run [...]

On 27th December 2009 6:35 pm, Ben Turnbull said:

I started my running program 3 weeks ago and did short program 3 times back to back. Decreasing the starting speed by .5km/h each time. I thought I had progressed fairly well until this. I finshed tha lest one at 9km/h. At the end of the third I thought I was going to fall over. It felt awesome.

On 6th January 2010 4:51 pm, Amelia Burton said:

Great work Ben!

That’s the fastest way to get fit! Remember every three weeks you need to ramp it up a notch!
Amelia

On 29th March 2010 1:24 pm, Simon said:

Excellent routine Amelia, I have been running on the treddie for nearly 3 months and have worked up from running 100mts to running 3kms @ 10.5 kph. My main aim is weight loss.. and Ive lost 13kgs to date (112 to 99kg) but ive hit a plateau and don’t seem to be losing much, so I have done this routine the last couple of times and the time seems to fly by

Is this workout good for weight loss as much as getting fit? I have cut out all the bad things in my diet to get me this far.. I train mon, wed and fri currently as I also do weights I use the tue, thurs as recovery days.

Any other tips to boost me along, keep up the good work

On 31st December 2010 2:27 pm, Qashah said:

Hi Amelia,
What training program on the trealmill do you recommend me if i want to complete 2.4km run in 12mins??

On 10th January 2011 12:16 am, kathy said:

HI i need to loose 10 kgs ..I am 65 kgs (ht is 5.3inc) .Pls how many days I need to do this session to loose 10 kgs wt and how much time will it take.
Thanks

On 22nd April 2011 11:50 am, ewan said:

Just read your best treadmill workout. Sounds a lot more interesting and a challenge than what I have been doing. Thanks for the tips

On 26th June 2011 2:41 pm, Kate said:

I wanted to thank you for posting this Amelia. I have been doing a lot of exercise recently and wanted to do something that would push me a little bit more. I hit the gym this morning, about an hour after finding your post, and did three cycles of the moderate work-out. The one minute intervals made me feel I could get to the end, even when my body tried to tell me no!

On 8th July 2011 6:36 pm, Heather said:

Hi, just started working out on the treadmill again! Do you know about how long it will take to lose 15lbs while doing this workout? I’m 25, weigh 130-135ish, and am 5′4″. I eat very well, buuuut I am a pastry chef. Which means I have to try everything, every single day. I take bites, but it still adds up, even though it’s a pretty fast paced environment. I used to be a runner/swimmer/spin addict, so I definitely have the endurance… with my schedule the treadmill is the easiest thing. Thanks!

On 14th July 2011 12:14 am, Adonnis Fontenot said:

Hello.I am a female. I am 5′9″ but 219.5 lbs. I really like the way this treadmill excercise sounds, but is this okay to try for someone who is overweight?

On 14th July 2011 12:15 am, Adonnis said:

Hello.I am a female. I am 5′9″ but 219.5 lbs. I really like the way this treadmill excercise sounds, but is this okay to try for someone who is overweight?

On 13th August 2011 7:06 pm, Michael said:

This is a good program it combines speed and strength, I admit I found the incline ridiculously hard because I have not exercised for ages because of a bad back, The first 4 minutes I managed to achieve for the next 4 I kept the speed at 11.5 but did not put the incline on. My idea for this is I needed to build a ”base” level of fitness, then my plan is to increase the incline weekly, Im not so sure why you recommend never lowering incline especially if your a runner and want to increase your speed over say a 5k (very rare you will come across a hill with 9% on a race). Also If you got a weak back increasing the incline can put a lot of stress on the lower back. But the format is the best I have seen online, I actually felt like throwing up after I finished, a personal trainer in my gym thought this was a very good program

On 29th August 2011 3:40 am, seriousloser said:

Hi,
i am trying to lose fat.
i was ding some reading and found out that egss can help in breaking down of fat.
at this site http://howtoburnfat.yolasite.com , it mentions that cofee helps to quicken fat loss, is this real.

On 6th December 2011 9:35 pm, talaat said:

hi i tried the moderate joggers program its really great,i’m 27 and 5.5 ft and 82kg and am looking forward to gain 1-2 inches in hight, my question is it possible by any way (stretches or exercises or may be supplements)

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