walking treadmill workout (it’s fun!)

Some of you may think I have a sick sense of what is fun. (Reading nutrition books, eating delicious salads, workouts, what!?) And I’m ok with that. But dare I say that this treadmill workout was…FUN!?

The best part about this workout is that you are changing speeds and inclines so often that the time flies by! Print this page, grab your ipod and meet me on the treadmill!

  • 1:00-5:00: Warm Up Walk (Incline 1.0, Speed 3.0-3.2)
  • 5:00-7:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 7:00-9:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 9:00-11:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 11:00-13:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 13:00-15:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 15:00-17:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 17:00-19:00: Brisk Walk (Incline 3.0, Speed 3.2-3.5)
  • 19:00-21:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 22:00-23:00: Race Walk (Incline 4.0, Speed 3.4-3.6)
  • 23:00-24:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 24:00-25:00: Race Walk (Incline 4.5, Speed 3.4-3.6)
  • 25:00-26:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 26:00-27:00: Race Walk (Incline 5.0, Speed 3.4-3.7)
  • 28:00-29:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 29:00-30:00: Race Walk (Incline 5.5, Speed 3.5-3.8)
  • 30:00-31:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 31:00-32:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 32:00-33:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 33:00-34:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 34:00-35:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 35:00-36:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 36:00-37:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 37:00-38:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 38:00-40:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 40:00-45:00: Cool Down (Incline 1.0, Speed 3.0-3.3)

If you don’t have access to a treadmill, you can do a modified version outside. Walk at a medium pace for about 5 minutes. Once a new song starts, pick up the pace to a brisk walk/jog. When the song is over, recover with a medium pace. Switch from brisk walk/jog to recovery medium pace every other song. After 35 minutes of brisk/recovery, walk at a medium pace for about 5 minutes to cool down.

Let me know if you try this!

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