These treadmill workouts are designed to blast 300 to 500+ energy in about 40 to 50 minutes. Select from certainly one of three ranges (newbie, intermediate, superior) and decide both a high-impact run or a low-impact pace stroll on an incline.
Do not have entry to a treadmill? Do the identical program exterior on flat or hilly terrain. Observe your cardio exercise with 5 to 10 minutes of stretching in your shoulders, chest, hips, glutes, and legs.
Degree 1
A. 0:00-5:00: Heat up, 3.5 MPH, 0%.
B. 5:00-7:00: Velocity-walk, 4.0 MPH, 0%.
C. 7:00-9:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).
D. 9:00-33:00: Repeat minutes 5:00-9:00 six extra occasions, alternating 2 minutes of strolling with 2 minutes of working or strolling on an incline.
E. 33:00-38:00: Quiet down, 3.5 MPH, 0%.
Degree 2
A. 0-5:00: Heat-up, 3.5 MPH, 0%.
B. 5:00-7:00: Velocity-walk, 4.0 MPH, 0%.
C. 7:00-22:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).
D. 9:00-39:00: Repeat minutes 5:00-22:00, alternating 2 minutes of strolling with quarter-hour of working or strolling on an incline.
E. 39:00-45:00: Cool-down, 3.5 MPH, 0%.
Degree 3
A. 0-5:00: Heat-up, 3.5 MPH, 0%.
B. 5:00-10:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).
C. 10:00-12:00: Dash (6.0-7.0 MPH, 0%) or speed-walk (3.8 MPH, 10%).
D. 12:00-47:00: Repeat minutes, 5:00-12:00 5 extra occasions, alternating 5 minutes of working or strolling on an incline.
E. 47:00-52:00: Quiet down, 3.5 MPH, 0%.
Tailored from The Hollywood Coach Weight-Loss Plan by Jeanette Jenkins with permission of G.P. Putnam’s Sons, a member of the Penguin Group USA. Copyright 2007 by Jeanette Jenkins.
