Treadmill Medley
The following workout involves changing your incline and speed throughout the workout to both burn more calories and make your gym workouts a little more interesting. You'll do four different cycles of 5-minute intervals. The first 5-minute interval includes increasing both speed and incline. In the second cycle you increase only your speed and the last two cycles will have you increasing the incline quite a bit, so get ready! The speeds/inclines given are suggestions only, so modify the workouts if you'd rather run more, walk more or make the workout shorter. Use the Perceived Exertion Scale to determine how hard you're working. Check with your doctor before you start any exercise program.
| TIME | Intensity/Speed | Incline |
|---|---|---|
|
5 min. |
3.0 - 3.5 mph - warm-up |
1% |
|
3 min. |
Base Level: 4.0 - 4.5 - walk/slow jog |
1% |
|
1 min |
Increase speed .2 mph |
1% |
|
1 min |
Increase incline 1% |
2% |
|
1 min |
Increase speed .2 mph |
2% |
| 1 min |
Increase incline 1% |
3% |
|
1 min |
Increase both speed (.2 mph) and incline (1%) |
4% |
|
2 min |
Reduce speed back to base level |
1% |
| 1 min |
Increase speed .5 mph |
0% |
| 1 min |
Increase speed .2 mph |
0% |
| 1 min |
Increase speed .5 mph |
0% |
|
1 min |
Increase speed .2 mph |
0% |
|
1 min |
Increase speed .5 mph |
0% |
|
3 min |
Reduce speed back to base level |
1% |
|
1 min |
Keep speed the same and Increase incline 1% |
2% |
|
1 min |
Keep speed the same and Increase incline 2% |
4% |
|
1 min |
Keep speed the same and Increase incline 1% |
5% |
|
1 min |
Keep speed the same and Increase incline 2% |
7% |
|
1 min |
Keep speed the same and Increase incline 1% |
8% |
|
3 min (31) |
Reduce incline back to 0 to recover |
0% |
|
1 min |
Lower your speed and Increase incline 5% |
5% |
| 1 min | Increase incline 2% | 7% |
| 1 min | Increase incline 2% | 9% |
| 1 min | Increase incline 1% | 10% |
| 1 min | Increase incline 2% | 12% |
| 5 min | 3.0 mph - cooldown | 0% |
| Total: 41 Minutes |
