PUSH THROUGH YOUR PLATEAU WITH INTERVAL TRAININGWhether you have hit a plateau in your weight loss, are bored of your cardio routine, are wanting to increase your endurance and speed or are just wanting to burn some fat and get lean...interval training can make it happen! Try these interval routines and let me know how it goes! Your treadmill workout will be anything but boring! HAVE FUN!!!
Getting Started
Before beginning any of the intervals below, warm up for 5 minutes with a slow jog or quick paced walk to get your blood flowing. When you are moving at your active recovery pace, always keep the incline at 1% or higher to simulate road running, as treadmills are almost always at a slight downhill grade when they are in the ‘neutral’ position of a 0% incline.
Side Shuffle
You are going to start this interval at a lower pace, around 3.5-5.4 on your treadmill speed setting. Walk for 2 minutes. Holding the side rail, turn your body to the side and shuffle your feet in a side stepping motion. Don't grapevine, but get in an athletic position, almost like a high squat as you side shuffle. Continue the side shuffles for 2 minutes. Walk or jog forward for 1 minute and repeat on the other side. Continue for 30-45 minutes.
You are going to start this interval at a lower pace, around 3.5-5.4 on your treadmill speed setting. Walk for 2 minutes. Holding the side rail, turn your body to the side and shuffle your feet in a side stepping motion. Don't grapevine, but get in an athletic position, almost like a high squat as you side shuffle. Continue the side shuffles for 2 minutes. Walk or jog forward for 1 minute and repeat on the other side. Continue for 30-45 minutes.
Hill Walk-Low Run
Begin at a jog for two minutes at a 6.0-6.8 pace. At the end of the two minutes, drop the speed to a brisk walk and raise the incline to 7%. Walk for another two minutes, maintaining a pace that is quick, but does not force you to hang on to the rails as you move. Repeat the intervals, bumping up the incline by 1% each time you hill walk. Continue for 30-45 minutes.
Begin at a jog for two minutes at a 6.0-6.8 pace. At the end of the two minutes, drop the speed to a brisk walk and raise the incline to 7%. Walk for another two minutes, maintaining a pace that is quick, but does not force you to hang on to the rails as you move. Repeat the intervals, bumping up the incline by 1% each time you hill walk. Continue for 30-45 minutes.
Hill Run
See the above hill walk-low run, but maintain the jogging speed for the entire workout. Raise the incline for only 1 minute and increase by .5% each time rather than a full percent.
See the above hill walk-low run, but maintain the jogging speed for the entire workout. Raise the incline for only 1 minute and increase by .5% each time rather than a full percent.
Sprint to Jog
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. This high interval speed should be difficult to complete toward the middle of your workout and/or during each interval. Match the length of the sprint with the recovery (1 minute for each or 2 minutes for each), then recover at 6.5 again. Repeat as many times as desired.
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. This high interval speed should be difficult to complete toward the middle of your workout and/or during each interval. Match the length of the sprint with the recovery (1 minute for each or 2 minutes for each), then recover at 6.5 again. Repeat as many times as desired.
Incline Sprint
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. You are now going to match the incline to your speed. If you are running at a 7.0 on the treadmill speed, raise the incline to 7.0. Run for 30 seconds on the treadmill then jump your feet to the sides and recover for 30 seconds. Increase you pace and incline 0.5 every 5 minutes until you are at your max. Drop it down to where you started and do it again! Continue for 30-45 minutes.
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. You are now going to match the incline to your speed. If you are running at a 7.0 on the treadmill speed, raise the incline to 7.0. Run for 30 seconds on the treadmill then jump your feet to the sides and recover for 30 seconds. Increase you pace and incline 0.5 every 5 minutes until you are at your max. Drop it down to where you started and do it again! Continue for 30-45 minutes.
Incline and Sprint Combo
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed and the incline to 1%. Jog for 2 minutes, then, raise the incline to 2%. Every 2 minutes you are going to raise the incline another % until you reach 10 minutes and 5% incline. At 10 minutes, drop it down to a 0% incline and increase your pace to a sprint around 7.5. Sprint for 5 minutes then slow it down and start it again. Continue for 45-60 minutes.
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed and the incline to 1%. Jog for 2 minutes, then, raise the incline to 2%. Every 2 minutes you are going to raise the incline another % until you reach 10 minutes and 5% incline. At 10 minutes, drop it down to a 0% incline and increase your pace to a sprint around 7.5. Sprint for 5 minutes then slow it down and start it again. Continue for 45-60 minutes.
Posts
No comments:
Post a Comment