When adverse weather doesn’t allow you to go out and you have just one or two kinds of vegetables to eat, try variety of recipes with those to avoid monotony. Treadmills are fine means for indoor trainings; but dealing with same type of workout is very much likely to bore you. You can go with the following treadmill workouts that will serve you with varied, interesting and effective results.

  1. Treadmill Hill Workout: Try this workout set for about 40 minutes. There should be three segments: 5 minutes-30 minutes- 5 minutes. In the first 5 minutes, you’ll run over hills at a speed of 5 mph with 1% incline. In the next 30 minutes, the speed will change, so will the incline. You will adjust the speed between 3 to 6.5 mph and the incline between 1 to 5%. In the remaining 5 minutes, you’ll go back to the speed and the incline you started with.

The result of this training? Boosted speed, duration and stamina.

2. Sidewinder Workout: Follow the table below for this training that helps increase heart rates, strength, duration and stability.

 

Duration Activity Speed
5 minutes Warm-up 2.4-3.5 mph
2 minutes Sideways walking (1 minute facing right, I minute facing left) 2.2 mph
2 minutes Sideways walking (1 minute facing right, I minute facing left) 2.4 mph
1 minute Forward walking 4.5 mph
1 minute Forward walking 3.5 mph
2 minutes Sideways walking (1 minute facing right, I minute facing left) 2.6 mph
2 minutes Sideways walking (1 minute facing right, I minute facing left) 2.8 mph
1 minute Forward walking 4.5 mph
1 minute Forward walking 3.5 mph
2 minutes Sideways walking (1 minute facing right, I minute facing left) 2.8 mph (with 5% incline)
5 minutes Cooling down Decrease from 3 to 1.8 mph

 

3. Treadmill Hike Workout: Based on the availability of time, you have the scope of setting this workout for either 20 or 45 minutes. You need to start with a warm-up for 5 minutes at 3 mph speed with 2% incline. The next stage (either 10 or 35 minutes) should be spent exercising with a speed of 3.5 to 4 mph and an incline of 4 to 12%. In the last 5 minutes, the speed and the incline should be reset as it was in the warm-up segment.

As a result of this exercise, you’ll have your backside improved.

4. Sprint/ Interval Workout: An effective way to burn fat. You need to start this training with a 10-minutes warm-up session wherein you’ll keep the speed between 3 to 5 mph. Next, the sprint will continue at a speed of 4 to 9 mph with 85-90% heart rate. Then, there is a 2-minutes slow walk at 4 mph speed and 120-130 beats heart rate. You’ll go on with running and slow walking at 2 to 3 mph speed for the next 20 to 30 minutes. Finally, you’ll decrease the speed from 3 to 0.5 mph to cool down; this cooling down stage takes 5 minutes.

If your mind seeks versatility and your will is strong, you’ll always be able to use your treadmill to burn fat and get fitter health with joy and effectiveness.

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