We are smack in the middle of winter, the time when our workouts start to feel boring, endless, and repetitive. There are people who do continue their outdoor workouts through the winter, but I am not one of them. My mild asthma acts up in cold weather, plus I just don’t feel safe trying to maneuver around piles of snow on the streets. So if you’re like me, you are confined to the treadmill, indoor classes, and home workout routines. You want to keep your workouts interesting, so that you continue to do them and see results. A treadmill is a great piece of exercise equipment for people of all fitness levels. But you really want to put that treadmill to some creative uses, especially when you have a tendency to get bored with it, like in the winter. I love the convenience of having a treadmill at home, but if you don’t have one, then just do this on the treadmill at your gym.
It’s so important to periodically change up your workout routine. See this post for some other great ways to do this. In order to do that in the middle of winter, I like to create treadmill mixup workouts. I love workouts that have you doing something different every couple of minutes. It makes the time go by so much faster. If there is something really challenging, it’s so much better knowing you only have to do it for one or two minutes, and then you get to move on to something else. You just really want to push yourself to make it through the tougher intervals. Plus, interval training is a great way to rev your metabolism, and teach your body how to be a lean, mean fat-burning machine all day long.
This 30-minute treadmill workout changes what you are doing every couple of minutes, so the thirty minutes will just fly by. You are going to push your aerobic capacity, you are going to get your heart pumping hard, you are going to tone your lower body muscles, and you are going to scorch some serious calories. After this workout, you will feel fantastic and satisfied. Crank up your running playlist, lace up your running sneaks, and hop on the treadmill…it’s time to mix it up!
Minutes What to Do
0-2 Walk at 4.0 mph
2-5 Walk at 4.0 mph on an incline of 3
5-7 Power walk at 4.5 mph
7-10 Jog at 5.0 mph
10-16 Alternate 1 minute intervals of sprinting at 6.0 mph, with 1 minute intervals of jogging at 5.0 mph. Do this for 6 minutes.
16-18 Power walk at 4.5 mph
18-20 Walk at 4.0 mph at an incline of 4
20-22 Jog at 5.0 mph at an incline of 3
22-25 Jog at 5.0 mph
25-30 Cool down. Keep slowing your walking pace until you feel cooled down.
If you need some music inspiration for this workout, see this post for some songs to add to your playlist.
Do you use the treadmill? What are your favorite ways to mix up a treadmill workout.