Wednesday, January 16, 2013

The Ultimate Kick-Butt Treadmill Cardio Workout

I sometimes find myself bailing out on my workouts. I have run 2 half marathons, and I used to be able to use that for motivation to keep going during a workout. Buttttt lately, I have lost that and I tend to quit because I don't "feel like it." We've all been there. 

So today, I decided to finally push myself to my extreme today and do a workout I've had in the back of my mind for a while. 

Just a disclaimer: I am a relative tall girl in relatively good shape, so this workout may not fit your physical capabilities, but can easily be tweaked to work for you!

SOOOO here goes:
  • 1 mile @ 4.0 mph & 15% incline (or the highest your treadmill has)
  • .25 miles @ 7.5 mph
  • .75 miles @ 4.0 mph & 15% incline
  • .50 miles @ 7.0 mph
  • .50 miles @ 4.0 mph & 15% incline
  • .75 miles @ 6.5 mph 
  • .25 miles @ 4.0 mph & 15% incline
  • 1 mile @ 6.0 mph (I slowly tapered down during this mile, almost as a cool down)
If you finish this workout and don't feel like your legs are going to fall off and your heart is going to pump out of your chest- you are a better person than I. By the end of this workout, I legitimately thought my legs were going to give out on me. 

This workout is a FAT BURNER too... Like major fat burner. The up and down of your heart rate will work wonders on your muscles and your bodies ability to burn fat. I have a feeling my body is going to hurt tomorrow. (No pain, no gain, right?)

The hardest part to push through (mentally) for me was the .75 miles @ 6.5 mph. 
I set this workout up so that the final mile is set at my natural distance-running pace, which given my body-type is about 6.0 mph. You then start from there and add .50 mph for each section. (If that makes any sense whatsoever.)

So I hope you give this a try with your natural pace as your starting point and let me know how it works for you!

xoxo, jgp

1 comment:

  1. I'm going to try this! Might take down the speed a little cause of my short legs. I am almost positive I will have to hold on for dear life if I run at 7.O haha.

    ReplyDelete