Treadmill Calorie Burner

Taken from http://blog.shareitfitness.com/2012/treadmill-interval-workout/#.UIX2JMVZUms, this treadmill workout can shed off 800 calories all in a 60 minute workout session! 

  • 0-2:00 – Jog at 5 mph
  • 2:10-4:00 – Run at 7.5 mph
  • 4:10-5:00 – Run at 10 mph
  • 5:10-7:00 – Run at 7.5 mph
  • 7:10-8:00 – Lower speed to 1.5 mph, perform walking lunges, always alternating legs
  • 8:10-12:00 – Run at 7.5 mph
  • 12:10-17:00 – Lower speed to 3.5 mph, turn around and run/jog backwards
  • 17:10-20:00 – Turn around and run forwards at 7.5 mph
  • 20:10-21:00 – Lower speed to 1.5 mph, perform walking lunges
  • 21:10-24:00 – Run at 8 mph
  • 24:10-27:00 – Raise incline to 12%, run at 5 mph
  • 27:10-28:00 – With incline at 12%, run/jog backwards at 2.5 mph
  • 28:10-32:00 – Lower incline to 0%, turn around and run at 8 mph
  • 32:10-34:00 – Run at 9 mph
  • 34:10-36:00 – Run at 5.5 mph
  • 36:10-38:00 – Lower speed to 1.5 mph, perform walking lunges
  • 38:00-44:00 – Raise speed to 3.5 mph, turn around and run/jog backwards
  • 44:10-47:00 – Raise incline to 15%, run at 4.5 mph
  • 47:10-48:00 – Step off treadmill and perform as many body weight squats as possible
  • 48:10-51:00 – Get back on treadmill, lower incline to 0%, run at 8 mph
  • 51:10-53:00 – Lower speed to 1.5 mph, perform walking lunges
  • 53:10-55:00 – Run at 9 mph
  • 55:10-57:00 – Raise incline to 20%, run at 4 mph
  • 57:10-60:00 – Lower incline to 0%, run at 9 mph
  • Get off treadmill – Perform 40 squat jumps.

 

 

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