I’m all for running outside to enjoy the great outdoors. But sometimes it’s just too darn cold. Or sometimes it just doesn’t work with kids. So, as busy parents, we resort to the much-hated treadmill. I created this for one of my mom clients who is time-crunched. It’s quick and easy. And, I would argue that it is possible to get a good cardiovascular workout on the treadmill without boring you to death. This one works even if you are not a runner. Simply make all of the work portions a hilly hike instead of a sprint:
Build a pyramid with one minute of active recovery (walk or slow jog) after each work portion. Keep in mind that the work portions should push you to the point that you would have trouble carrying a conversation. Start with a 5-10 minute walk. Then,
30 seconds hike at 3.5 mph, 5% incline, recover
1 minute jog or sprint, recover
1.5 minutes hike at 3.5 mph, 5% incline, recover
2 minutes jog or sprint, recover
2.5 minutes hike at 3.5 mph, 5% incline, recover
3 minutes jog or sprint , recover
then go “down” the pyramid
2.5 minutes jog or sprint, etc.
Follow it up a 10 minute slow walk, some pull-ups, push-ups, squats, and plank holds and you have fit in a quick, effective workout! Please let me know if you have questions or want some more advice on heart rates for each level.