My Treadmill Workout

MikeInAZ

I am coaching a "Biggest Looser Group" so I wanted to write this down to share with them. I thought you might like to try it out too.

On a scale of walker, jogger, runner, I'm a runner. So my speeds I list below are for me. Adjust these to your comfortable speeds.

We are talking about 3 phases, Base, Push and All Out. My Base is 6MPH, My Push is 7-7.5MPH, and my All Out is 8-9MPH

[BLOCK 1]
set incline to 1%. Pretend your treadmill doesn't have 0%. 0% is actually slightly down hill, 1% is flat.
+3 minutes - Warm Up, build to BASE speed
+2 minutes PUSH
+1 minute ALL OUT
+ 30 seconds - RECOVER at just below base (try not to walk)


[BLOCK 2]
set incline to 3%
+1 minute BASE
set incline 6%
+1 minute BASE
set incline to 9% (adjust your speed if you have to, but keep it as close to base as possible)
+1 minute BASE
set incline to 12% (adjust your speed if you have to, but keep it as close to base as possible)
+1 minute BASE
set incline to 1%
+1 minute RECOVER (WALK – Speed 3-3.5MPH)

[BLOCK 3]
Incline 1%
+30 seconds BASE
+30 seconds PUSH
+30 seconds ALL OUT
+30 seconds RECOVER
+30 seconds BASE
+30 seconds PUSH
+30 seconds ALL OUT
+30 seconds RECOVER
+1 minute BASE
+30 seconds ALL OUT as fast as you can
+1 minute RECOVER (WALK – Speed 3-3.5MPH)


[BLOCK 4]
Set incline to 3%
+30 seconds PUSH
set incline to 6%
+30 seconds PUSH
set incline to 9%
+30 seconds PUSH
set incline to 6%
+30 seconds PUSH
set incline to 3%
+30 seconds PUSH
set incline to 1%
+30 seconds ALL OUT

+RECOVER 1 minute (WALK - Speed to 3-3.5MPH)

[FINAL CHALLENGE]
Set the incline as high as you can and set your speed for as fast as you can. Add those 2 numbers together. This is your goal number, you want to work on making that number higher every time. Sometimes I go higher incline, sometimes I go higher speed. My highest number so far is 22 (15 incline and 7 speed).

+45 SECOND CHALLENGE. What was your goal number, could you have gone higher??

+RECOVER 1 minute (WALK - Speed to 3-3.5MPH)

YOU ARE DONE!!!

Total time about 23 or 24 minutes! About 2-2.25Miles. About 400-500 Calories


This is a tough work out. If you're not into jogging or running, you will have your speed much lower. If you can't run at all, set the incline higher on the push and all out. This will get your heart going for sure and whip you into shape quickly. Do this along with 20-30 minutes of strength and core training 2-3X a week and you'll have the summer body you want in no time!