Take It Inside: 3 (Not Boring) Treadmill Workouts

By Tina Haupert

It’s that time of year when I take my running workouts inside to the treadmill. Or should I say dreadmill? The treadmill can be a real drag, but I find that using a plan to guide my workout keeps me on track, interested, and motivated, so the time flies by. Here are three of my favorite (read: not boring) treadmill workouts.

Walk-Jog-Sprint
This is one of my go-to workouts when I’m dreading my time on the treadmill. It keeps me guessing for a solid 45 minutes, so it’s over before I know it! And I feel like I’ve really worked hard when I’m done. I’m almost always a sweaty mess at the end!

Walk at 4.0 at 7.5 incline for 4 minutes
Jog at 6.5 at 1.0 incline for 5 minutes
Repeat walk and jog twice
Jog at 6.5 at 2.0 incline for 3 minutes
Run at 7.0 at 1.0 incline for 3 minutes
Sprint at 8.0 at 1.0 incline for 1 minute
Jog at 6.0 at 1.0 incline for 1 minute
Sprint at 8.0 at 1.0 incline for 1 minute
Run at 7.0 at 1.0 incline for 1 minute
Jog at 6.5 at 1.0 incline for 3 minutes
Cool down (walk) for 5 minutes

Total time: 45 minutes

Roll Play
Changing my speed every two minutes keeps my interest and motivation high while running on the treadmill. I covered a little over 5.5 miles in 60 minutes during this workout. There’s a walking interval from minutes 30 to 35, so this workout can easily be shortened to 35 minutes if needed.

Incline: 1.0

Minutes 0 to 5: 4.2 mph
5 to 7: 6.3 mph
7 to 9: 6.5 mph
9 to 11: 6.7 mph
11 to 13: 6.5 mph
13 to 15: 6.3 mph
15 to 20: 4.5 mph
20 to 22: 6.4 mph
22 to 24: 6.6 mph
24 to 26: 6.8 mph
26 to 28: 6.6 mph
28 to 30: 6.4 mph
30 to 35: 4.4 mph
35 to 37: 6.5 mph
37 to 39: 6.7 mph
39 to 41: 6.9 mph
41 to 43: 6.7 mph
43 to 45: 6.5 mph
45 to 50: 4.2 mph
50 to 51: 7.0 mph
51 to 52: 6.9 mph
52 to 53: 6.8 mph
53 to 54: 6.7 mph
54 to 55: 6.6 mph
55 to 60: 4.2 mph

Total time: 60 minutes

Three-Mile Challenge
When I’m short on time, I like to challenge myself to run three miles as fast as I can. I love a challenge, so trying to beat my previous mile gets me excited about my workout. If you’re not into running, a three-mile power-walking challenge also will work!

Warm up for 10 minutes (walk or slow jog)
Run one mile
Recovery: two-minute walk
Run second mile. Try to improve your time from mile the first mile.
Recovery: two-minute walk
Run third mile. Try to improve your time from the previous two miles.
5 minute cool down (walk or slow jog)

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About sghomegym
A warm welcome to Sg Home Gym! We are a group of gym enthusiast who enjoy hitting the gym to get ourselves in shape. It was through these gym sessions that we got to know each other better and started this website selling quality exercise equipments that are not overpriced vs commercial stores. We are in the business of providing our customers quality after sales service, in addition to our fleet of affordable fitness equipment. Threading on our experience of selling gym equipment for homes, we are stepping out to venture into commercial equipments and services like ops leasing and gym management. As such, we welcome all opportunities, from avenues like condominiums, community centres to commercial buildings. Contact Us now for attractive corporate rates discount. We are also working together with ATEM LLP for all our machine servicing and technical support. Riding on their 16 years of experience in this industry, we hope to service our customer with more than what they expect from us. With a guaranteed response time to our customer s' needs within 3 days. Do feel free to make an appointment with us for the viewing of the displayed equipments that are for sale, but do let us know 1 day in advance.

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