POPSUGAR Fitness

Go Long, Get Fast, Burn Calories: Treadmill Run

May 19 2014 - 11:00pm

Today in our Bikini Body Countdown [1] plan, we're doing some cardio. This 45-minute workout starts at a slower place, but to keep things interesting, the speed picks toward the end, making this a negative-split run. It takes a little discipline to start slowly and build speed throughout your workout, but when the time comes to run faster, your body will be ready for the challenge. Doing this type of workout consistently will help increase your overall running speed, too. And we love that 45 minutes of cardio is going to burn some serious calories.


Time Speed
(MPH)
Incline Notes
0:00-5:00 5.0 1.0 Warmup
5:00-12:00 6.0 1.0
12:00-19:00 6.1 1.0
19:00-26:00 6.2 1.0
26:00-32:00 6.3 1.0
32:00-38:00 6.4 1.0
38:00-41:00 6.5 1.0
41:00-45:00 5.5 1.0 Cooldown

If running isn't your jam, try this 45-minute elliptical workout [2], or bike, swim, or Zumba — it doesn't matter how you get your heart rate up, just keep moving for three-quarters of an hour.


Source URL
http://www.fitsugar.com/fitness/Negative-Split-Treadmill-Run-45-Minutes-34611389