With cooler fall weather finally here, I’ve started taking most of my runs indoors on the treadmill. To banish boredom, I load up my iPad with my favorite guilty pleasure TV shows, and I always mix up my treadmill workouts. In fact, one of the great things about the treadmill is how many different types of running and walking workouts you can do, while monitoring your speed, incline and time.
I’ve included 4 of my favorite treadmill workout varieties…Hill Climb, Interval, Tempo and Fartlek. While you’re probably familiar with hill climbs and interval workouts, tempo runs and fartlek might be new. Tempo runs are tough, but they are short, and they help you become faster while increasing your VO2 Max. Tempos are essential for 5k and 10k training and involve running just a bit slower than your goal race pace. So if I wanted to run a 8 min mile for a 5k, I would do a tempo run at 8:30 pace. Fartlek is a Swedish word for speedplay, and simply means mixing up for work and rest intervals…it’s a great fat burner and boredom buster!
After one of these tough workouts try flavored coconut water as a great energy booster. It’s a healthy and delicious way to hydrate!
I’m always looking for ways to spice up my runs. I love throwing in a few intervals and combining some principles from high intensity interval training to keep the workouts short but still super effective. This workout uses one minute intervals, 30 second intervals and a four minute tabata protocol interval section (tabata intervals use 20 seconds of intense work and 10 seconds of rest) to burn tons of calories and increase your speed in only 35 minutes.
You can do this workout outside or inside on the treadmill. If you’re running outside or if you’re getting started with a workout plan and you’d like to walk instead, use the RPE in the right hand column instead of relying on the MPH speeds . The RPE, or rate of perceived exertion, is a scale of 1-10…1 is sitting on the couch, 5 is a comfortable workout (you know you’re working out but you can still keep up a conversation) and 10 is working as hard as you can. Use that scale as a guide to change your speeds during the intervals and recovery work. Also the speeds are just a guideline…feel free to go slower or faster if you like.
This workout has 3 sections you can do one, two or all three parts . Here is the breakdown
Section A: 4 x one minute sprints
Section B: 4 x 30 seconds sprints
Section C: 4 minute tabata section,
8 x 20 second sprint and 10 second rest
If you’re in a treadmill….”step off treadmill” means stand on the side rail area on either side of the belt for the 10 seconds of rest. If you’re running or walking just slow down to a slow walk or a slow jog for this part
You can get the printable version with tips and a breakdown of the 3 sections broken down here. HIIT Treadmill Workout
I always need great music while I’m working out, so here are a few songs that are totally motivating me through my runs right now!
All right ladies and gentlemen…summer’s almost here and that means it’s almost time to hit the beach! Given it’s the season to show a little more skin, I think you’re going to love this bikini (or boardshort, I don’t want to leave the guys out) bootcamp workout. There is no better way to burn fat and get totally tight and toned than by combining cardio with full body strength work. Plus, since you’ll be alternating between cardio and strength sections, this is also a killer interval workout .
With the weather is getting better feel free to do this workout outside since you don’t need any equipment. It’s also perfect for the gym if you prefer to bike or do the elliptical trainer instead of running. This one is going to make you sweat, but I promise if you do it 2-3 times a week you’ll be beach ready in no time!
If you’re a fan of some of my previous printable workouts, you know I love combining cardio and toning into one calorie burning, muscle sculpting workout. It’s the perfect way to make a workout fly by and since the cardio and toning section are relatively short, you end up working just that little bit harder, which translates into extra calories burned.
This “shredmill” treadmill workout is aptly named since it incorporates high intensity intervals and strength exercises which are both proven to give you the most bang for your gym buck. It also has some nice customizations build into it since you can do just the “A” sections, just the “B” sections, just the “C” sections or the entire workout if you like. I do this exact workout about once or twice a weeks and love it since it’s faster and more fun than doing my cardio and strenght training separately. Plus, it’s the perfect thing if you’re looking to get in shape for swimsuit season:)
p.s.: please feel free to use the speed numbers I have as a guide…you can jog or walk this workout by using the RPE on the far right. RPE, or rate of perceived exertion, means how hard are you working on a scale of 1-10… 1 being lounging on the couch and 10 being and all out sprint.
No need to worry about being bored on the treadmill if you bring this workout with you! There are intervals, sprints and lots of hills making this workout ideal for torching calories and totally toning your legs and glutes. So when it comes time for those incline sprints don’t think of them as intense work intervals think of them as instant butt lifters;)
After a warmup the workout is broken up into three sections: the first section is a powerwalk up a steep hill, the second section is entirely on an incline and alternates jogging and running, the third section alternates sprinting up a hill with walking or jogging. Feel free to do on or two of the sections and if you’re looking for an advanced workout you can try all three. You cal also try adding just one section into your regular jog for a bit of variety.