Wednesday, September 3, 2014

Treadmill Hill Interval Workout

This morning I stuck to my word and changed up my treadmill workout. I started off with a quick 5 minute warm-up and then proceeded on doing some hill interval training. I typically only run one mile and then head on to the free weights. Running on treadmills bores me. It's not like I don't have televisions or music to keep me entertained. I just still get bored. Today was the first time in a long time that I ran more than one mile...and I enjoyed it!
5 minute warm-up @ 6.5mph

Treadmill Hill Interval Workout
  • Warmup- 5 minutes @ 6.5mph. You can modify this to your jogging speed.
  • 5 minute hill run @ 2% incline with 30 second intervals at 4.4, 4.7, 5.0, 5.3, 5.6, 5.3, 5.0, 4.7, and back to 4.4 
  • 60 second recovery @ 3.5mph, no incline 
  • 4 minute Tabata interval: 20 seconds @ 8-10mph, then rest for 10 seconds (hop to the sides of treadmill), repeat seven more times 
  • 60 second recovery @ 3.5mph, no incline 
  • 3 minute incline @ 3.5mph. 30 seconds at 6%, 8%, 10%, 12%, 14%, 15% 
  • 60 second recovery @ 3.5mph, no incline 
  • 2 minute hill sprint. 6% incline at 6.5mph for 60 seconds, 6% incline at 6.0mph for remaining 60 seconds 
  • 60 second recovery @ 3.5mph, no incline

Final results:

           



This was a great quick cardio workout before work. It did cut into my weight lifting, but to be honest I could've kept going! This treadmill workout has a longer version, but I modified it due to time constraints. I am looking forward to newer treadmill workouts. As long as it keeps me motivated, I am all in. I would highly recommend this to any one who is bored with their regular cardio. If it changed my opinion on running on the treadmill it will change yours. 

So what's in store for tomorrow? A new recipe!! Stay tuned... 

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