FitSugar

Get Fit Challenge 5: A Reader's Treadmill Workout

Fit Community — Fri, 11 Feb 2011 02:00:50 PST

FitSugar reader eatingbirdfood shared her treadmill workout for the fifth challenge of our Get Fit For 2011 giveaway.

I really enjoy walking or running outdoors, but it's been way too cold here in VA for outdoor workouts so I've been a gym rat for the past few months. Here's one of my recent treadmill workouts. I like it because it switches from walking to running and also changes inclines, keeps your mind busy, and goes by faster than if you were doing the same pace for 40 minutes. Enjoy!

Share your latest workout (cardio, strength training, warm-up) in our Get Fit For 2011 challenge group to enter to win a $100 Nike gift card and a chance to win our grand prize - a four-day fitness boot camp in LA!

The Pumpkin Pie Workout

Susi May — Tue, 16 Nov 2010 04:30:30 PST

I hear a piece of pumpkin pie calling my name from the near future. If I wanted to offset the piece of pumpkin pie (316 calories) topped with two tablespoons of whipped cream (16 calories) with a little exercise, I would need to burn at least 332 calories.

I have created a 40-minute treadmill workout that I have dubbed the pumpkin pie workout. If you're a 130-pound woman then this interval workout will burn 364 calories. I know the calories burned are a bit over the calories of a piece of pie, but I think most of us could use a little wiggle room on the calorie counts for T-day.

To see the workout keep on reading.

The 300-Calorie-Burning Wogging Workout

FitSugar — Tue, 13 Apr 2010 03:47:52 PDT

Last Fall, I was all about the running, and would have been all over the 500-calorie-burning treadmill running workout. But now that I'm prego, doing sprint intervals at 8 mph is just not happening. Instead of running, wogging is more my speed - walking with jogging intervals. It's not only great for those expecting, but a perfect lower impact workout if you're a beginner, or have always run, but need to take it easy one day.

This 60-minute wogging workout alternates between walking briskly and jogging slowly. If you're looking to burn just over 300 calories for your next treadmill workout, keep reading

Get It Up, Your Heart Rate That Is: 30-Minute Treadmill Interval

FitSugar — Mon, 14 Dec 2009 05:50:50 PST

A short workout is better than nothing at all and squeezing in any kind of fitness is certainly part of my holiday survival plan. This 30-minute treadmill workout definitely gets the job done. Using intervals, the half an hour workout burns calories and revs up the metabolism.

To check out the workout, just

Time	Speed (mph)	Incline (%)	RPE*
00:00-05:00	5.5	1	1-3
05:00-10:00	6.0	1	4-7
10:00-11:00	6.5	1	8-10
11:00-14:00	6.0	2	4-7
14:00-15:00	6.7	1	8-10
15:00-18:00	6.0	2	4-7
18:00-20:00	6.9	1	8-10
20:00-23:00	6.0	2	4-7
23:00-24:00	7.1	1	8-10
24:00-27:00	6.0	1	4-7
27:00-30:00	5.5	1	1-3

*RPE = Rate of Perceived Exertion If you have more than 30 minutes, add a couple more two-minute intervals in the faster speeds. Pushing yourself harder for longer pays off in terms of burning more calories as well as increasing your speed when running a consistent speed. As always, if this is too easy or too hard, just adjust the speed to fit your level. If you want to do this workout while running outside, then use the RPE column to determine how fast you should be going. Here's a link to the printable version of this workout. If the treadmill is not your thing, try this half hour Harley Pasternak elliptical workout. Whatever you do, just get moving.

Get It Up, Your Heart Rate, That Is: Treadmill Hills and Legs

FitSugar — Thu, 16 Jul 2009 08:00:35 PDT

If the Summer heat is forcing you to work out indoors, here is a treadmill workout that will certainly bust through your cardio-machine boredom.

Next time you're at the gym, try this hill climbing treadmill workout combined with a bit of strength training that will blast away calories and really work the muscles in your lower body. This workout will certainly help get your backside ready for the beach.

Check out the workout.

Get It Up, Your Heart Rate That Is: Treadmill Hill Hike

FitSugar — Mon, 06 Apr 2009 04:30:00 PDT

I'm so psyched for Spring because the fresh air and singing birds motivate me to get out and go hiking. It's one of the best forms of exercise because it's free, burns tons of calories, and is an excellent cardiovascular workout. To get you ready for the steep hills, here's a 45-minute treadmill workout to try. It involves walking and jogging up steep inclines so you'll strengthen your quads and work your booty. To see the workout

Time	Speed	Incline
0:00-5:00	3.0	2.0
5:00-8:00	3.5	4.0
8:00-11:00	4.0	5.0
11:00-16:00	4.5	8.0
16:00-21:00	4.0	10.0
21:00-26:00	4.5	8.0
26:00-31:00	4.5	10.0
31:00-34:00	4.0	8.0
34:00-37:00	3.5	10.0
37:00-40:00	3.5	5.0
40:00-45:00	3.0	2.0

Fit's Tip: Be sure to stretch out your calves, as well as your quads, and hamstrings after working on these challenging hills. Source

Print It: FitSugar Treadmill Workouts

FitSugar — Mon, 16 Mar 2009 05:50:00 PDT

Even if you're a cardio fanatic, running on a treadmill can become a bit stale. To fight boredom you need to mix up your program with intervals and adding incline work. I just made a downloadable version of four of my favorite treadmill workouts, so now you don't have to go to the gym empty handed and come up with cardio routines on the fly. You can print out this PDF of treadmill workouts and take it to the gym. After printing, just fold the paper into fourths so you can easily follow the workout you've selected.

Get It Up, Your Heart Rate, That Is: Beginner Treadmill Workout

FitSugar — Wed, 14 Jan 2009 03:30:00 PST

If beginning or returning to running for cardio is one of your 2009 goals, you should try this simple treadmill workout. Using a treadmill during the inclement weather of Winter is a fine way to get into the sport. I am a firm believer in easing into your relationship with running since you need to give your body time to adjust to the physical demands. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. I have made a 40-minute walking/running workout, and if you're new to running you should certainly check it out.

Take a look at the workout when you

Time	Speed	Incline
0:00-5:00	3.0	1.0
5:00-10:00	3.5	1.0
10:00-12:00	5.5	1.0
12:00-16:00	3.5	1.0
16:00-18:00	5.5	1.0
18:00-22:00	3.5	1.0
22:00-24:00	5.8	1.0
24:00-28:00	3.5	1.0
28:00-30:00	5.8	1.0
30:00-35:00	3.5	1.0
35:00-40:00	3.0	1.0

For a printable version that you can take with you to the gym, click here. As always, if this workout is too hard or too easy, feel free to decrease or increase the speed. I would keep the incline set to 1.0 because this helps prevent shin splints. Try to do this workout three times in one week. The following week, after warming up for the first 10 minutes, run for three minutes and walk for three minutes, keeping the last two segments at two minutes each, then cool down with walking. Try it. You just may get hooked on running. Source

Get It Up, Your Heart Rate That Is: Intervals For Treadmill

FitSugar — Tue, 02 Dec 2008 05:30:00 PST

There are a thousand and one ways to work out on a treadmill, but my favorite is intervals. Once you set your pace on the treadmill, you can't really cheat and slow down since the speed is constant. The set speed helps me push myself out of comfort zone, which is one of the elements of interval training. I like the following workout because the recovery time of a minute, at a slow speed, is just enough for my heart rate to go down and for me to rev myself for the next interval. We all know that interval training can help you lose belly fat.

To check out the treadmill workout, just

Time	Speed	Incline
0:00-5:00	3.5	1.0
5:00-10:00	4.0	2.0
10:00-12:00	6.5	1.0
12:00-13:00	3.5	1.0
13:00-15:00	6.6	1.0
15:00-16:00	3.5	1.0
16:00-18:00	6.7	1.0
18:00-19:00	3.5	1.0
19:00-21:00	6.8	1.0
21:00-22:00	3.5	1.0
22:00-24:00	6.9	1.0
24:00-25:00	3.5	1.0
25:00-27:00	7.0	1.0
27:00-28:00	3.5	1.0
28:00-30:00	7.1	1.0
30:00-40:00	3.5	2.0

Print this workout and take it to the gym. Test it out and let me know what you think. As with any workout, feel free to modify the speed as necessary. If it is too hard, make the speed a little slower. If you want to sprint, make the speed a little higher. Source

Get It Up, Your Heart Rate, That Is: Hills on Treadmill

FitSugar — Wed, 01 Oct 2008 03:30:00 PDT

Many runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. Running hills is a great way to build both speed and stamina, so you shouldn't avoid those hills especially if you're training for a race. It is rare to find a course that is completely free of incline. Don't worry if hills are hard to come by in your neck of the woods, I created a nice entry level hill workout for the treadmill. It is a basic workout - a slow climb and a slow descent. The gradual increase of incline will help you build your hill running stamina. Feel free to play around with the elements - speed, incline and duration - to make the workout work for you.

To see the hill treadmill run, just

Time	Speed	Incline
0:00-5:00	5.0	1.0
5:00-8:00	6:5	1.0
8:00-13:00	6.0	2.0
13:00-18:00	6.0	3.0
18:00-23:00	6.0	4.0
23:00-28:00	6.0	3.0
28:00-33:00	6.0	2.0
33:000-38:00	6.0	1.0
38:00-43:00	5.0	1.0

Source