Treadmill, it isn’t just for the casual runner

Another day, another time to sweat!  I have a quick 25 min treadmill workout that is waiting to push and challenge you physically and mentally.

Running on the treadmill can feel like you are running into a black hole.  I know from experience too many times.  Living in rainy WA and with a husband gone all the time I had to train for a half marathon on a treadmill.  The half marathon seemed way shorter than those 11 miles on that beast. However, I did what I could at the time and learned how to make the treadmill more bearable.

What’s my secret, you ask…? Intervals.

Adding speed and incline intervals will make those miles and time fly by.  Don’t just jump on and run mile after mile.  That will do nothing for your heart rate training or increase speed and strength.  Going further and faster is all a result of interval training.

Interval training is also a great weight loss tool.  Both high and low intensity exercise have their benefits.  Low intensity exercise pulls energy from your fat stores and can burn calories to make you leaner.  High intensity exercise tends to pull energy from the muscle glycogen (sugar or carbohydrates)  instead of fat storage.  When your glycogen is depleted your body needs to replace it from elsewhere, like food and the fat stores.  So now you have energy being pulled from the fat stores for the low intensity workout followed by energy burned from the glycogen for the high intensity workout which is then is partly replenished by the fat stores.

You get an extra fat loss!

For example, jogging at a steady speed for 30 minutes will burn roughly 300 calories, with half of those calories burned coming from your fat storage.  This will work in achieving weight loss. However, if you do a high-intensity workout for 30 minutes you can burn roughly 450 calories and 150 of that is coming from fat stores.  This workout would not only benefit your weight loss goal because you are burning more calories it improves your muscle strength.  And even better, the long term effect is your muscles get stronger and in turn need more fuel to perform, so they burn more calories!  Each has the same duration of time so why not make the most out of the 30 minutes you have?!?

When you can combine both high and low you end up with an intense fat burning workout that is worth every minute!

So hop on the treadmill and give this bad boy a try!

Elliptical HIIT

As always, the numbers do not fit into everyone’s fitness level.  These speeds are for a more advanced fitness level.  Decrease the speed and incline to match each other if you need to modify.  Adding any incline to your treadmill workout will add an extra workout for those amazing legs you’re transforming!

You will begin with a 5 min warm up.  Start with a fast pace walk  for a couple of minutes and then turn it into a jog.  You will then start the intervals.  You will work hard for 20 seconds and then jump off onto the sides of the treadmill using both hands for support.  This will be your 10 sec rest.  Always hold onto the treadmill as you jump back on and get running again before you let go.  DO NOT hold onto the handles at anytime during the run.  You will burn less calories and make the workout not as effective.  If you need to hold on, slow down instead. Don’t forget to BREATH!