Sometimes you only have so much time to spend in the gym, but that doesn’t mean you can’t get a good burn on. What if I told you that you could burn the same amount of calories you would in an hour in half the time if you’re doing it right. This treadmill workout will get your sweat going in only 25 minutes. You heard me! The important thing is to keep up the intensity and your heart rate at 80%. You can get it by subtracting your age from 220 and multiply it by 0.8. If you don’t use a HR monitor, use the one on the treadmill, or just take your own pulse as soon as you enter the recovery phase. Here we go!
Warm up:
A light, 3 minute jog at around 4.5 speed and 0 incline
The climb – 5 minutes:
Walking speed between 4.1-4.5
Find your fast walking speed and keep that steady.
Start with 0 incline and bump it up 0.5 every 30 seconds til you hit 10.
Recovery I – 1 minute
Bring the incline down to 0.5 and the pace down to 4.1. Breathe, recover.
The interval – 11 minutes
Keep the incline at 0.5
Start with a jogging speed at around 5,5
Run for 2 minutes, recover for 1
Keep your recovery speed steady at 4.5
Increase the running speed by 2 every interval til you hit 10.5
Recovery II – 1 minute
Bring the incline down to 0.5 and the pace down to 4.1. Breathe, recover.
The sprint aka empty the tank – 2 minutes
This is your final push. 4 sets of sprints, 20 seconds each with a 10 second recovery in between.
Start at a speed of 9, 0.5 incline, and increase it by one for each sprint, keeping the incline steady
Cooldown – 3 minutes
Bring the speed down to 3.5 and the incline to zero. Breathe and let it go. You’re done
Fitness Tips – Do what you can! If you can’t go at these speeds and these inclines then do what you’re comfortable with. Work your way up and use this interval routine 3 – 5 times a week! You will be a pro in no time!!
This type of high intensity interval training (HIIT) has many benefits. It trains both aerobic and anaerobic systems, it’s physically demanding, increasing your body’s need for oxygen, creating a shortage, making your body want more during the recovery periods. This post exercise oxygen consumption (EPOC) boosts your metabolism, trains it to burn more fat calories, and keeps it going up to 48 hours after. It’s quick and effective. As always, listen to your body. You might need to work your way up to the suggested speeds on this treadmill workout, and that is fine. Since it’s very taxing on the system, make sure you have no health concerns or contraindications that would prevent you from safely completing this workout. Now hit that treadmill and burn away!
Guest Writer,
Viktoria Bozsoki
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