Warm up
0:00-4:00/ 3.5 speed walk/ 1.0 incline
Begin
4:00-7:00/ 3.5 speed walk/ 9.0 incline
7:00-8:00/ 6.0 speed run/ 1.0 incline
8:00-11:00/ 3.5 speed walk/ 9.0 incline
11:00-12:00/ 6.0 speed run/ 1.0 incline
12:00-15:00/ 3.5 speed walk/ 9.0 incline
15:00-16:00/ 6.0 speed run/ 1.0 incline
16:00-19:00/ 3.5 speed walk/ 9.0 incline
19:00-20:00/ 6.0 speed run/ 1.0 incline
20:00-23:00/ 3.5 speed walk/ 9.0 incline
23:00-24:00/ 6.0 speed run/ 1.0 incline
24:00-27:00/ 3.5 speed walk/ 9.0 incline
27:00-28:00/ 6.0 speed run/ 1.0 incline
28:00-31:00/ 3.5 speed walk/ 9.0 incline
31:00-32:00/ 6.0 speed run/ 1.0 incline
32:00-35:00/ 3.5 speed walk/ 9.0 incline
35:00-36:00/ 6.0 speed run/ 1.0 incline
36:00-39:00/ 3.5 speed walk/ 9.0 incline
Cool down
39:00-45:00/ 3.0 speed walk/ 0.0 incline
*Inclines and speeds vary with treadmill*
On my treadmill, I have a setting
that allows for "Quick Elevation" or "Quick Speed" so it easier than manually putting in the speeds and elevations each time! I just hit "Quick Elevation- 9.0" and BOOM-- it does it for me!
Although it seems like an easy workout, it is interval training, so the walk on 9.00 allows you to catch your breath, and the run on 6.0 allows you to push it!
****WARNING- you will be totes dripping with sweat when done, but your glutes and hammies will be looking awesome in NO TIME! I am burning anywhere between 400-500 calories, depending on duration. If you cannot go the entire 45 minutes, try it for 25 minutes, and work your way up! We all start SOMEWHERE! Before you know it, you might even increase your time. I found that this also helped me with my runs-- as far as min/mile when I got back on the trail.
TIP ALERT: I have even finished off my 45:00 of cardio with some push-ups, sit-ups, and squats.
Don't forget to S T R E T C H!
Comment below if you try it and LOVE it!!!
Although it seems like an easy workout, it is interval training, so the walk on 9.00 allows you to catch your breath, and the run on 6.0 allows you to push it!
****WARNING- you will be totes dripping with sweat when done, but your glutes and hammies will be looking awesome in NO TIME! I am burning anywhere between 400-500 calories, depending on duration. If you cannot go the entire 45 minutes, try it for 25 minutes, and work your way up! We all start SOMEWHERE! Before you know it, you might even increase your time. I found that this also helped me with my runs-- as far as min/mile when I got back on the trail.
TIP ALERT: I have even finished off my 45:00 of cardio with some push-ups, sit-ups, and squats.
Don't forget to S T R E T C H!
Comment below if you try it and LOVE it!!!
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