Bored with the treadmill? Not seeing the results you want? It's time to super-charge your treadmill time.
Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around.
The key is intervals. With intervals, instead of trudging along at a steady pace, you'll mix up your speed
Keep an eye on your heart rate to make sure you're getting the most out of your workout, but not pushing too hard. First, calculate your maximum heart rate, which is 220 minus your age. If you're a beginner, shoot for 50% to 65% of your maximum heart rate; 60% to 75% for intermediate level; and 70% to 85% for experienced exercisers. Adjust the following workouts as necessary to keep your heart rate in these ranges.
30-Minute "Get Fit or Die Trying" Treadmill Workout
|
Time |
Speed/Intensity |
Incline |
|
5 min. |
3.5 - 4.5 - walk |
1%-2% |
|
1 min. |
5.0 - 5.5 - speed walk/jog |
2%-3% |
|
2 min. |
4.0 - 5.0 - walk/slow jog |
0%-1% |
|
1 min. |
5.0 - 5.5 - speed walk/jog |
2%-3% |
|
2 min. |
4.0 - 5.0 - walk/slow jog |
0%-1% |
|
1 min. |
5.0 - 5.5 - speed walk/jog |
2%-3% |
|
2 min. |
4.0 - 5.0 - walk/slow jog |
0%-1% |
|
1 min. |
5.0 - 5.5 - speed walk/jog |
2%-3% |
|
2 min. |
4.0 - 5.0 - walk/slow jog |
0%-1% |
|
1 min. |
5.0 - 5.5 - speed walk/jog |
2%-3% |
|
2 min. |
4.0 - 5.0 - walk/slow jog |
0%-1% |
|
1 min. |
5.0 - 5.5 - speed walk/jog |
2%-3% |
|
2 min. |
4.0 - 5.0 - walk/slow jog |
0%-1% |
|
1 min. |
5.0 - 5.5 - speed walk/jog |
2%-3% |
|
2 min. |
4.0 - 5.0 - walk/slow jog |
0%-1% |
|
5 min. |
3.0 - 4.0 - walk |
0% |
20-Minute "Get Fit or Die Trying" 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.
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% |
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% |