Awsome Cardio Workout!

adcrunner

I did this workout today and I am in LOVE!!! I burned 500 calories in 45 minutes this morning- it was great!!

keep the incline at 2 throughout the workout, but for the last 5 minutes turn the incline up one level each minute
Minutes Pace
0:00–10:00 Warm-up jog; 5.0 mph
10:00–10:20 Sprint at 7.5 mph
10:20–11:20 Jog at 5.0 mph
11:20–11:40 Sprint at 7.5 mph
11:40-12:40 Jog at 5.0 mph
12:40-13:00 Sprint at 7.5 mph
13:00-14:00 Jog at 5.0 mph
14:00–17:00 Jog at 5.0 mph
17:00–27:00 Run at 6.5 mph
27:00–31:00 Jog at 5.0 mph
31:00–35:00 Run at 6.5 mph
35:00–39:00 Jog at 5.0 mph
39:00-40:00 Run at 6.5 mph
40:00-45:00 Cool-down jog; 4.3 mph

If this workout is too fast increase the incline by 2 levels as you decrease the speed by one, for example if the speed is 7.5 mph but you can only run 6.5 mph then decrease the speed by 1 mph and turn the incline up 2 levels (so it would be at 4)

Good luck!!

adcrunner

I did this workout today and I am in LOVE!!! I burned 500 calories in 45 minutes this morning- it was great!!

keep the incline at 2 throughout the workout, but for the last 5 minutes turn the incline up one level each minute
Minutes Pace
0:00–10:00 Warm-up jog; 5.0 mph
10:00–10:20 Sprint at 7.5 mph
10:20–11:20 Jog at 5.0 mph
11:20–11:40 Sprint at 7.5 mph
11:40-12:40 Jog at 5.0 mph
12:40-13:00 Sprint at 7.5 mph
13:00-14:00 Jog at 5.0 mph
14:00–17:00 Jog at 5.0 mph
17:00–27:00 Run at 6.5 mph
27:00–31:00 Jog at 5.0 mph
31:00–35:00 Run at 6.5 mph
35:00–39:00 Jog at 5.0 mph
39:00-40:00 Run at 6.5 mph
40:00-45:00 Cool-down jog; 4.3 mph

If this workout is too fast increase the incline by 2 levels as you decrease the speed by one, for example if the speed is 7.5 mph but you can only run 6.5 mph then decrease the speed by 1 mph and turn the incline up 2 levels (so it would be at 4)

Good luck!!

tall_t

I love this and will try it at the gym on a rainy day next time.

I have been training for a 5k. To do this I started by walking 30 min. Then I added in running for 1 min and walking for 7 min then running a min. Doing that alone for an hour I have been burning nearly 700 calories.

I am soon going to increase it to running 2 min and walking 6 min
Then I am going to run 3min and walk 5

I will keep increasing until I am running for 30 min straight which is about 5k (3 miles).

adcrunner

Wow great job!! Good luck with your race

MumOfADuo

I did this workout today and I am in LOVE!!! I burned 500 calories in 45 minutes this morning- it was great!!

keep the incline at 2 throughout the workout, but for the last 5 minutes turn the incline up one level each minute
Minutes Pace
0:00–10:00 Warm-up jog; 5.0 mph
10:00–10:20 Sprint at 7.5 mph
10:20–11:20 Jog at 5.0 mph
11:20–11:40 Sprint at 7.5 mph
11:40-12:40 Jog at 5.0 mph
12:40-13:00 Sprint at 7.5 mph
13:00-14:00 Jog at 5.0 mph
14:00–17:00 Jog at 5.0 mph
17:00–27:00 Run at 6.5 mph
27:00–31:00 Jog at 5.0 mph
31:00–35:00 Run at 6.5 mph
35:00–39:00 Jog at 5.0 mph
39:00-40:00 Run at 6.5 mph
40:00-45:00 Cool-down jog; 4.3 mph

If this workout is too fast increase the incline by 2 levels as you decrease the speed by one, for example if the speed is 7.5 mph but you can only run 6.5 mph then decrease the speed by 1 mph and turn the incline up 2 levels (so it would be at 4)

Good luck!!

Man! That is one of my ultimate goals, to be able to run...I have rather large um...girls Ü:embarassed: and I have YET to find a good sports bra that holds them in...also, right now there are just TOO many things that move when I run...tho I do walk....about 40 miles a week at about 4 mph so a fairly good pace I think Ü