Stop Getting Bored: Treadmill Workouts

So it’s Thursday, you know you need to get your workout in, more specifically cardio. What to do, what to do. You look around the club, seeing the elipticals, the bikes, a cycling class beginning, the jacobs ladder and then the dreaded treadmill. You hate running, you get bored running the same speed, same incline to the same music.

I get it, completely. I dispise running on the treadmill. BUT I then found some great treadmill workouts and I decided to give it a try. Why not? If I hate it I’ll get get off and go on a different machine. If I love it (whose kidding, if I can stand it) then I’ll maybe do it again and add something new to my workout routine!

Beginner Treadmill Workout (Click for a print version from Fit Sugar)

This workout is 40 minutes long and doesn’t go above a 5.8 speed on the treadmill. If the speed is to high or too low play around with it to make it more your fitness level!

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

Intermediate Treadmill Workout (click for a printable version from Fit Sugar)

So you’re ready for something a little harder than the beginner workout. Try this 60 minute interval treadmill program with a mixture of brisk walking and slow running!

Time Speed (mph) Calories burned RPE**
00:00-5:00 3.0 17 1-3
5:00-7:00 4.0 8 2-4
7:00-9:00 5.0 16 4-7
9:00-11:00 4.0 8 2-4
11:00-13:00 5.0 16 4-7
13:00-15:00 4.0 8 2-4
15:00-17:00 5.0 16 4-7
17:00-19:00 4.0 8 2-4
19:00-21:00 5.0 16 4-7
21:00-23:00 4.0 8 2-4
23:00-25:00 5.0 16 4-7
25:00-27:00 4.0 8 2-4
27:00-29:00 5.0 16 4-7
29:00-31:00 4.0 8 2-4
31:00-33:00 5.0 16 4-7
33:00-35:00 4.0 8 2-4
35:00-37:00 5.0 16 4-7
37:00-39:00 4.0 8 2-4
39:00-41:00 5.0 16 4-7
41:00-43:00 4.0 8 2-4
43:00-45:00 5.0 16 4-7
45:00-47:00 4.0 8 2-4
47:00-49:00 5.0 16 4-7
49:00-51:00 4.0 8 2-4
51:00-53:00 5.0 16 4-7
53:00-55:00 4.0 8 2-4
55:00-60:00 3.0 17 1-3

Calorie Blasting Treadmill Workout (Click for a printable version from Fit Sugar)

Now if you really want to amp it up try this calorie blasting program! During this workout you can lose up to 500 calories! 500!! Did you know that if you did this treadmill workout 5 times a week you could lose 1lb! (1lb=2500 calories!)

Time Speed (mph) Calories burned RPE*
00:00-05:00 4.0 20 1-3
05:00-8:00 6.0 47 4-7
8:00-9:00 7.0 11 8-10
9:00-12:00 6.0 47 4-7
12:00-13:00 8.0 14 8-10
13:00-16:00 6.0 47 4-7
16:00-17:00 7.0 11 8-10
17:00-20:00 6.0 47 4-7
20:00-21:00 8.0 14 8-10
21:00-24:00 6.0 47 4-7
24:00-25:00 7.0 11 8-10
25:00-28:00 6.0 47 4-7
28:00-29:00 8.0 14 8-10
29:00-32:00 6.0 47 4-7
32:00-33:00 7.0 11 8-10
33:00-36:00 6.0 47 4-7
36:00-41:00 4.0 20 1-3

Take a Hike Treadmill Workout (Click here for a print version from Fit Sugar)

Now you’re bored with the mostly flat runs, I know me too! Try this hiking style workout where you’ll walk briskly and jog up steel inclines! Work those quads and booty!

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

Well I’ve tried all of these treadmill workouts and all of them really give a variety of speeds and inclines to keep me occupied and makes time fly! Now after trying one of these workouts it still might not be your thing but search for new treadmill workouts online to get even more ideas to liven up your treadmill time!!

Also don’t forget to stretch!

3 Great Stretches for Runners

Ps I love running on the treadmill now! (well most of the time)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s