It’s January and in Seattle it’s (shock of shocks) raining! Since it’s been winter weather for a while you might be getting a little bored with your usual indoor cardio workout. Well, here’s a new printable workout that you can do on any cardio machine and it’s sure to beat your boredom. It combines hill work, sprint intervals and longer intervals so find an elliptical trainer, treadmill or bike and you’re good to go!
Breakdown
- The workout broken into three parts and if you’re new to working out you can do one or two sections or if you’re looking for more of a challenge you can do all three.
- The workout totals about 43 minutes of cardio.
- Part A is about climbing a big gradual hill
- Part B consists of 30 seconds sprints
- Part C is longer intervals of 2, 3 and 4 minutes. One has a hill.
- If you’re using a treadmill feel free to walk the whole workout and use the speed guide to help complete the intervals
You can print the workout here….indoor cardio wkout
Love this! Got my heart racing and a good sweat going. Thanks!
Just did parts A, B, and C. I have been doing a lot of speedwork lately, so that hill in the beginning kicked my butt. Great workout that incorporates a little of everything. Definitely going to become part of my workout routine! Would love to see more treadmill workouts of yours
. I found your blog via food, fitness, and family and am glad I did!
WHAT SPEEDS IN MPH ARE
SLOW
MEDIUM
FAST
AS MY GYM TREADMILLS ONLY DO SPEEDS IN MPH ,NOT SLOW MEDIUM AND FAST REGARDS MR RICHARD THORNE
Thank you so much for the comment. You’re speed will depend on how advanced of a runner you are and your own personal fitness level. The speed aren’t carved in stone, so here are some guidelines in MPH.
Beginner- slow: 3.3 MPH, med: 5.5, fast, 6.5
Intermediate- slow: 5.0, med: 6.0, fast: 7.0-7.5
Advanced: slow: 5.5, med: 7.0, fast: 8.0-8.5
Very Advanced: slow, 5.8, med 7.5, fast 9.0-9.5
Hope that helps!
Caitlin