Do you use a treadmill as part of your overall fitness regimen?
Do you find yourself pressed for time? Here are two quick twenty minute
treadmill workout programs that help kill the fat...
If you use a treadmill as part of your fitness routine, it is always a good idea to rotate your workouts. Changing your regimen means your body will constantly have to adjust, which is a good thing! You'll make more progress toward your goals and better still, you will stave off boredom.
We recommend changing your routine every two weeks. Here are two great treadmill workouts you can use if you are pressed for time. Each are twenty minutes long, include a warm up and cool down period, and are equally effective for runners or walkers.
Workout #1: Incline Challenge
In this program, you will be using the incline feature to challenge your fitness level. The first time you do it, we recommend walking it to get used to the varying inclines. Here we go...
Minutes 0-3: Warm up at 1% incline.
Minutes 3-5: Increase your pace by at least .5 miles per hour. Take the incline up to 2%.
Minutes 5-7: Now you're warmed up. Increase the speed to 4.0 for walkers and a challenging but manageable pace for runners. If you are running, it should not be at your top speed. You will stay at this pace for the next 12 minutes. Increase the incline to 3%.
Minutes 7-10: Same speed. Increase incline to 4%.
Minutes 10-13: Now you're working hard! Increase incline to 5%.
Minutes 13-15: Last increase for this quick workout. Take the incline to 6%.
Minutes 15-17: Same speed and take the incline back to 4%.
Minutes 17-20: Cool down by reducing the incline to 1% and going back to your warm up speed.
Workout #2: Speed Intervals
During this workout, you will be increasing and decreasing your speed. The incline will stay at 1% the entire 20 minutes. The goal is to increase your cardio fitness level by going through power burst of running for relatively short periods. Let's start...
Minutes 0-3: Warm up at a brisk walking pace or slow jog. If you're reasonably fit, a jogging speed of 5 to 5.5 mph is about right.
Minutes 3-5: Increase your speed .5 mph.
Minutes 5-7: Increase your speed another .5 mph. You should be running at a challenging pace at this point.
Minutes 7-9: Take a recovery by backing off .5 mph to 1 mph.
Minutes 9-11: Whatever speed you took off for the two minute recovery, add it back.
Minutes 11-13: Reduce speed to your recovery level.
Minutes 13-15: Increase speed to your challenging pace.
Minutes 15-17: Reduce speed to your recovery level again.
Minutes 17-20: Cool down to your warm up pace.
Summary
Rotate one or both of these challenging treadmill workouts into your routine when you find yourself pressed for time. Even though they are only 20 minutes each, they will test your fitness level and give you a great, quick workout!
If you use a treadmill as part of your fitness routine, it is always a good idea to rotate your workouts. Changing your regimen means your body will constantly have to adjust, which is a good thing! You'll make more progress toward your goals and better still, you will stave off boredom.
We recommend changing your routine every two weeks. Here are two great treadmill workouts you can use if you are pressed for time. Each are twenty minutes long, include a warm up and cool down period, and are equally effective for runners or walkers.
Workout #1: Incline Challenge
In this program, you will be using the incline feature to challenge your fitness level. The first time you do it, we recommend walking it to get used to the varying inclines. Here we go...
Minutes 0-3: Warm up at 1% incline.
Minutes 3-5: Increase your pace by at least .5 miles per hour. Take the incline up to 2%.
Minutes 5-7: Now you're warmed up. Increase the speed to 4.0 for walkers and a challenging but manageable pace for runners. If you are running, it should not be at your top speed. You will stay at this pace for the next 12 minutes. Increase the incline to 3%.
Minutes 7-10: Same speed. Increase incline to 4%.
Minutes 10-13: Now you're working hard! Increase incline to 5%.
Minutes 13-15: Last increase for this quick workout. Take the incline to 6%.
Minutes 15-17: Same speed and take the incline back to 4%.
Minutes 17-20: Cool down by reducing the incline to 1% and going back to your warm up speed.
Workout #2: Speed Intervals
During this workout, you will be increasing and decreasing your speed. The incline will stay at 1% the entire 20 minutes. The goal is to increase your cardio fitness level by going through power burst of running for relatively short periods. Let's start...
Minutes 0-3: Warm up at a brisk walking pace or slow jog. If you're reasonably fit, a jogging speed of 5 to 5.5 mph is about right.
Minutes 3-5: Increase your speed .5 mph.
Minutes 5-7: Increase your speed another .5 mph. You should be running at a challenging pace at this point.
Minutes 7-9: Take a recovery by backing off .5 mph to 1 mph.
Minutes 9-11: Whatever speed you took off for the two minute recovery, add it back.
Minutes 11-13: Reduce speed to your recovery level.
Minutes 13-15: Increase speed to your challenging pace.
Minutes 15-17: Reduce speed to your recovery level again.
Minutes 17-20: Cool down to your warm up pace.
Summary
Rotate one or both of these challenging treadmill workouts into your routine when you find yourself pressed for time. Even though they are only 20 minutes each, they will test your fitness level and give you a great, quick workout!
Do you use a treadmill as part of your fitness routine? Do you
find yourself getting bored doing the same old program over and over? If
you'd like some new, challenging treadmill workout plans
[http://www.treadmillworkouttips.com] to jump start your cardio regimen,
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Article Source:
http://EzineArticles.com/expert/Jim_Hofman/141204
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