Thursday, August 21, 2014

The treadmill workout that will kick your ass

The other day, after I finished my workout, I still had about 20 minutes until I needed to leave the gym and i wanted to save 10 minutes for stretching, so I decided to hit up the treadmill. I didn't want to do a boring 10 minute run or even a run/walk so I decided to change it up a bit and did a 10 minute ass-kicking interval workout.





Since I only had 10 minutes, I wanted to do something that packed a big punch and that really got my heart rate up and, most importantly, something that kept my mind from wandering off in to lala land.

Minute 1 - Walking Lunges
Speed: 0.5-1.5 mph

Minute 2 & 3 - Side Shuffles (one minute with each leg forward)
Speed: 2-3 mph

Minute 4 - Fast paced walk @ incline
Speed: 3-4 mph
Incline: 9-12

Minute 5 - Sprint
Speed 6-7 mph

Minute 6 - Walking lunges
Speed 0.5-1.5 mph

Minute 7 - Side Shuffle (30 seconds with each leg forward)
Speed: 2-3 mph

Minute 8 - Fast paced walk at an incline
Speed: 3-4 mph

Minutes 9 & 10 - Run at a moderate pace
Speed 5-6 mph

Cool down after with a 3-5 minute walk.

When I say that this workout will kick your ass, I mean this workout will kick your ass. Literally, my butt cheeks were so sore the next morning. I don't plan on replacing any workout with this treadmill routine, but I will definitely be doing it at the end of shorter workouts just to pack an extra punch and get a little more sweaty.

What kind of cardio do you add in to your routine workouts?





21 comments:

Jess said...

That workout sounds like what i do bc I get so bored of just jogging/walking/running. I haven't tried the lunges on it though.

Melissa Camacho said...

I'll definitely have to try this one. I've been looking for something to switch up the treadmill. :) I promise I won't complain (too much) when my booty hurts!

Jay T said...

Ok is "what are side shuffles?" a stupid question? I'm going to google it. Hold please.

...

...

THOSE LOOK HARD.

Posts like this make me wish I went to a gym. I like being able to set a speed and incline on the treadmill; when I run outside I never know how fast/slow I'm going and it feels stupid to be lunging on the sidewalk in front of people. Sometimes I switch it up and do sprints and that makes me pretty sweaty. Basically you're awesome at working out and stuff.And I still can't believe you're getting married in less than two months THAT IS AWESOME.

Kayla MKOY said...

I seriously wish I had a treadmill in my apartment because Lord knows id fall on my face if I tried these things in public!!!!! ;) thanks for the tips!

Allie said...

Lunges on the treadmill? You must be some kind of genius! I didn't even know that was possible, ha! This sounds like an awesome workout!

Ashten @ alwaysashten said...

I'm sweating as I read this.

Kristine said...

I would've never thought to do anything but walk/jog on the treadmill. Awesome workout! Though I'm not sure I've got the coordination to do it :/

The Jessa Olson Blog said...

I love this workout. I will have to try it out soon. I have that happen where I have some time left and I always go to pinterest for a quick workout.

The Jessa Olson Blog said...
This comment has been removed by the author.
Kelly said...

Oh my goodness, I should really try this! Ten minutes does not sound that bad!

xx Kelly
Sparkles and Shoes

The Girl who Loved to Write said...

So excited to try this!!

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