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Awsome Cardio Workout!

adcrunner
adcrunner Posts: 16
edited September 2024 in Fitness and Exercise
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!!

Replies

  • adcrunner
    adcrunner Posts: 16
    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
    tall_t Posts: 251
    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
    adcrunner Posts: 16
    Wow great job!! Good luck with your race:smile:
  • MumOfADuo
    MumOfADuo Posts: 294 Member
    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
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