Tag Archives: cardio intervals

The Automatic Feel-Better Treadmill Walking Workout

27 Aug

You know those days when you really just don’t want to workout, but you know once you start you’ll feel 10,000 times better?

Yeah, that was my week last week. Not day(s), but an entire week I just didn’t feel like exercising. I wasn’t having an “off” day/week, feeling sick, stressed, or the like; rather just not interested in doing anything extra. My lifestyle and job as a GA are both extremely active, so there’s never a day when I am completely sedentary; exercise for me is always an extra activity I add in when I can.

However, sometimes when I think I’m feeling too tired to exercise but encourage myself to go for at least 10 minutes, gauge how I’m feeling, then decide whether to stop or continue, I always get my second wind and persevere! *A motivational tip for those who struggle with the same issues; tell yourself you’ll do ____ for at least 10 minutes, then decide how you feel.

Note: the “->” indicates an increase in incline every minute. The range of numbers is a suggestion;depending on your fitness level, 15% incline may be tempt you to death-grip the handlebars..a no-no! Holding the handle bars takes the work load off of your lower body and core and all in your arms. Increase the incline until you’re at that breaking point where you want to grasp the handle bars SO BAD but can manage a little bit longer, then work you’re way back down.

The Automatic Feel-Better Treadmill Walking Workout

Minutes MPH Incline
0-11:00 3.8-4.0 5->15
11:00-12:00 4 10
12:00-13:00 4 8
13:00-14:00 4 4
14:00-15:00 5 1
15:00-16:00 6 1
16:00-17:00 7 1
17:00-18:00 8 1
18:00-19:00 7 1
19:00-20:00 6 1
20:00-21:00 5 2
21:00-26:00 4 3->7
26:00-34:00 4 8->15
34:00-36:00 4 8
36:00-38:00 5 4
38:00-40:00 6 4

Speedy Cardio for ANY Machine

11 Jan

The exciting part about this workout? The speedy intervals make it a lunch-time staple or “I-need-to-do-something-short-but-intense” workout AND can be done on any piece of cardio equipment that’s available. The down part of this workout? Doing it when all the resolutioners are in their prime.

Gym’s are crazy busy this time of year, thanks to all the “get fit” New Years Resolutions so finding a piece of equipment can be a workout in itself. Next time you’re in a rut with a piece of equipment that you’re unsure how to use and don’t want to do stead-state cardio, try these intervals!

The first 20 minutes will be a climbing hill if you’re on a treadmill or a climbing resistance if you’re using an elliptical or bike. The last 10 minutes will be a 45 second sprint/pedal as fast as you can alternating with a minute and 15 seconds of recovery. Beginners can walk/power walk the entire workout!

Interval Time Mode Incline/Resistance
1-5 mins. Jog/easy Stride/Pedal 2
5-7 mins. Jog/easy Stride/Pedal 3
7-9 min. Jog/easy Stride/Pedal 4-5
9-11 mins. Jog/easy Stride/Pedal 6-7
11-13 mins. Jog/easy Stride/Pedal 7-8
13-16 mins. Jog/easy Stride/Pedal 8
16-20 mins. Jog/easy Stride/Pedal 2
20-20:45 mins. Sprint/fast Stride/Pedal 1
20:45-22 mins. Jog/easy Stride/Pedal 1
22-22:45 mins. Sprint/fast Stride/Pedal 1
22:45-26 mins. Jog/easy Stride/Pedal 1
26-26:45 mins. Sprint/fast Stride/Pedal 1
26:45-28 mins. Jog/easy Stride/Pedal 1
28-28:45 mins. Sprint/fast Stride/Pedal 1
28:45-30 mins. Cool Down 0