There are runners and there are RUNNERS. I don’t consider myself to be a hardcore runner or marathon extraordinaire, but I do run 2-3 times a week. Mainly because the little one is
content contained in the stroller and I am able to fit a workout in during the day with a child. Luckily I live in great area where I can run outside year round (na na na na naaa na!)
When I don’t have the opportunity to run in the warm sunshine, the treadmill is the next best thing. Next best probably more like next worst. I don’t want to completely rip on treadmills, but running continuously in one spot with no change of scenery could be the worst thing ever. I know, first world problems. Even when I have a TV in front of me tuned to the Food Network – is that weird to watch while I’m working out? It’s still tough to bust out a hardcore workout session on one machine.
A friend of mine asked me to create a treadmill workout to do when running outside isn’t an option (hello upper Midwest winters). So I got to work creating a serious calorie burning workout that can be done on the treadmill, that won’t bore you to death.
The best part, this 40-minute advanced treadmill workout will FLY by. I promise. There is so much change designed in this series and you never stay in one circuit for more than 3 minutes.
Please note this workout is for those with advanced fitness capabilities. There are many changes in direction, incline, and pace within this workout. I used a jogging pace of 6.7 mph and sprint speed of 9 mph, but you can customize your speed settings to fit what you feel comfortable doing. I urge you to use the bars on the sides of the treadmill for balance and stability when changing directions.
Ok, let’s begin! Don’t forget to scroll to the end for a handy chart explaining all the changes in this workout.
Start at 0 incline, walking briskly at a pace of 3.5 mph for one minute.
Increase the speed to 6.7 mph and jog for 3 minutes.
Slow down to 3 mph, increase the incline to 3 and CAREFULLY turn your body to the side, using the side bar for support (hopping off the moving conveyer belt and on to the side edges of the treadmill if needed) and begin to side shuffle, keeping your knees slightly bent the entire time. I then removed my hands from the bar, but you can absolutely use the bar the entire time for safety. Do this for 3 minutes.
Next, take hold of the side bars and face the front of the treadmill again. Take your time to regain your stability. Once you feel comfortable, increase the speed back to 6.7 mph and jog for 3 minutes.
Repeat the side shuffle on the other side for 3 minutes.
Return to center, regain your composure and lower the incline to 0. Then increase the speed to 9 mph. Sprint for one minute.
Repeat the entire sequence in set one, except increase the incline to a 5.
Keeping the incline at a 5, return to center from the last side shuffle and increase the speed to 6.7 mph. Jog for 3 minutes.
Lower the speed to 3 mph and carefully hop off the moving conveyer belt (using the sides of the treadmill to place your feet). Turn your body so your back is facing the electronic panel of the treadmill. Using the side bars for support, return your feet back to the moving belt and begin to move your feet in a backwards shuffle. Do this for 3 minutes.
Carefully turn back to center (using the sides of the treadmill and the bars for support) and increase the incline to 20, or the highest incline your treadmill reaches, if 20 isn’t an option. Increase the speed slightly to 3.5 mph and walk forward with long strides. Do this for 3 minutes.
Return the incline back to 5, increase the speed to the jogging pace of 6.7 mph and jog another 3 mintues.
Sprint to Finish
For your circuit, lower the incline to 0, increase the speed to 9 mph and sprint for the final minute.
Since I’m aaaaaaall about making life easier for you, here is a graph with every step of this advanced treadmill workout: