Are you using a treadmill as part of your overall fitness regimen? If so, you likely understand the importance of changing your treadmill workouts around from time to time. Doing the exact same workout week after week will stall your progress, and it's likely you'll get bored. Let's take a look at a challenging 30 minute interval workout to shake up your fitness routine.
This workout is equally effective for runners or walkers, and can be adapted to just about any fitness level. Warm up and recovery time is built in, along with a little optional incline work. Here's the plan:
First 5 Minutes: Warm up at 1% incline (all inclines are optional). Walkers should target a speed of 3 to 3.5 miles per hour. Experienced runners should warm up at a comfortable jogging pace, about 5 mph.
Minutes 5-10: Here's where you kick it into gear. Walkers should hit their top pace without going to a jog, likely 4 mph maximum. Runners should speed up to 6 mph depending on fitness level. Incline 2%.
Minutes 10-12: Take a short recovery by backing off your pace.5 mph. Keep incline at 2%.
At this point during the workout, try what is known as the "talk test". If you're in a group fitness setting, chat a bit with your neighbor and see how difficult it is to converse. If you can talk freely, it means you can probably increase your speed. Conversation should be possible in short bursts, but not at any length. Bottom line, if it's easy to chat, you're going too slow!
Minutes 12-24: Here's the most challenging part of the workout. During this 12 minute period, you'll be doing 6 intervals of 2 minutes each. For each 2 minute interval, the first minute is your top running or walking pace; the second minute bring your speed back down anywhere from.5 to 1 mph. Example for runners: For minute 12 to 13, run at a 7 mph pace. For minute 13-14, back it down to 6 mph. Repeat the cycle 6 times.
Minutes 24-27: Run or walk at a pace slightly less than your top pace. Try to cover as much distance as possible.
Minutes 27-30: Cool down and finish!
Try this treadmill workout plan once a week to kickstart your fitness routine. Each week, be sure to monitor your distance. Your goal should be to progressively maximize your distance by increasing speeds during all aspects of the workout.
If you run or walk on a treadmill, make sure you consistently vary your treadmill workout plans. You'll make more progress toward your fitness goals and ward off boredom. Are you interested in learning about a variety of interesting, challenging treadmill workouts? Visit us at: http://www.treadmillworkouttips.com.
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