45-Minute Gym Plan With Treadmill

Cardio and Tone: A 45-Minute Gym Plan

Yes! You can get a solid full-body workout in under an hour. This efficient 45-minute workout starts off with a push of cardio and finishes with a strength-training workout focused on ab and arm work.

Ready to get your sweat on? Begin with this treadmill plan.

Time Speed Incline
00:00-05:00 3.5 1.0
05:00-08:00 4.0 1.0
08:00-11:00 5.0 1.0
11:00-15:00 5.5 1.0
15:00-19:00 6.0 1.0
19:00-22:00 5.5 1.0
22:00-25:00 5.0 1.0
25:00-28:00 4.0 1.0
28:00-30:00 3.5 1.0

Keep reading for the strength-training portion of this indoor workout.

Exercise Reps Notes and Tips
Wide Squat and Bicep Curl Three sets of 12 reps Shift your weight toward your heels.
Tricep Kickbacks Three sets of 12 reps (each side) Concentrate on keeping your spine straight.
Balancing Row Three sets of 10 reps (each side) Pretend you're in Warrior 3 during this move.
Quadruped Three sets of 12 reps (each side) Tuck in your abs to stabilize your whole body.

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