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Work It Out Wednesday: Treadmill Burn!!


by Marla Murphy July 23, 2014

Lets be honest, running or walking on a treadmill doesn't sound fun. So, I am sharing a very challenging, high calorie/fat burning treadmill workout. Since I am constantly changing the speed and incline, you'll never get bored and the time will go by so fast! This is a very challenging workout, so adjust the speed when needed, but try not to adjust the incline. At the end of the workout, make sure to check the amount of calories you burned and your total distance. All the sweat that's pouring down your face and possible tears will be worth it when you see the results!!
  • Start a nice jog between 5.0-6.0 speed, no incline for 3 minutes
  • Rest for 30 seconds by holding onto the treadmill and jumping onto the sides, set speed to 7.5, no incline
  • Run at 7.5, no incline for 45 seconds, repeat 3 cycles, rest 20 seconds between each cycle
  • Run at 6.0- 8.0 speed, 3% incline for 30 seconds
  • Rest by jumping on sides of treadmill for 20 seconds
  • Run at 6.0-8.0 speed, 6% incline for 30 seconds
  • Rest for 20 seconds, set incline to 9%
  • Run at 5.0- 7.0 speed, 9% incline for 30 seconds
  • Rest for 20 seconds, set incline 15%, adjust speed down if needed
  • Run at 5.0-7.0 speed, 15% incline for 20 seconds
  • Rest 20 seconds, set incline to 10%
  • Run at 6.0- 8.0 speed, 10% incline for 20 seconds
  • Rest 20 seconds, adjust incline to 5%
  • Run at 7.0- 8.0 speed, 5% incline for 20 seconds
  • Rest 20 seconds, adjust to no incline
  • Run at 7.0- 9.0 speed, no incline for 20 seconds
  • Rest 20 seconds, reduce speed to 3.0
  • Walk 2 minutes at 3.0
  • Adjust speed between 3.0-4.0 speed, no incline
  • Sideways shuffle at 3.0-4.0 speed, no incline facing right side of treadmill for 30 seconds
  • Without taking a break run backwards at 3.5-4.0 speed for 30 seconds, try not to hold on
  • Without taking a break, sideways shuffle at 3.5-4.0 facing the left side of the treadmill for 30 seconds
  • Rest by walking at 3.5 speed, no incline walking facing forward for 45 seconds
  • Repeat this sequence 2 times!
  • Reduce speed to 3.0, no incline walk 2 minutes to recover!!
** I like to get the MOST out of my workouts and you won't find me spending hours in the gym strolling on the treadmill. I want to get in and get out! So I focus on increasing the intensity to decrease the time! This workout might seem tough but adjust your speed to fit your fitness level, if you have to do the whole treadmill routine walking the first time there is nothing wrong with that! If you are an experienced vet try running through this treadmill exercise two times through and keep your speed anywhere from an eight to a nine!!  Love, Marla


Marla Murphy
Marla Murphy

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