45-Minute Gym Plan With Treadmill
Beat Those Winter Blues: A 45-Minute Gym Plan
On a cold day, heading to the gym may seem like a bleak option. But if you're committing to a healthier lifestyle in 2013, then getting in a workout is necessary — even when it doesn't feel all that fun. This 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 kick those Winter workout blues goodbye? 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 | 3 sets of 12 reps | Shift your weight toward your heels. |
| Tricep Kickbacks | 3 sets of 12 reps (each side) | Concentrate on keeping your spine straight. |
| Balancing Row | 3 sets of 10 reps (each side) | Pretend you're in Warrior 3 during this move. |
| Quadruped | 3 sets of 12 reps (each side) | Tuck in your abs to stabilize your whole body. |
Source: Thinkstock
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