Tag Archives: treadmill

Printable Workout: 35 minute HIIT Interval Running, Walking or Treadmill Workout and Playlist

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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!

Printable Workout: Bikini Body Bootcamp

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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!

Happy Workout!

Get the printable workout with instructions here. Bikini body bootcamp

Printable “Shredmill” – Treadmill Workout

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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:)

Let me know how you like it!

Happy Workout!

You can print the workout with instruction here. shredmill treadmill workout

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.

Printable Workout: 35 minute booty toning treadmill sweat session

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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.

Print the workout here.35 min treadmill workout

Tips

  • To modify try walking the workout instead of running or jogging. The changing incline will give you a great workout without needing to up your speed.
  • The speeds and inclines I’ve used are just a guide…feel free to modify up or down if you need to. This is especially true on sections B and C which are pretty intense.
  • This workout is intense with sprints and hills so take as many breaks as you need to and drink plenty of water!

Happy Workout!

Printable Indoor Cardio Workout…perfect for treadmill, elliptical or bike

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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