It’s getting colder again in Seattle this week (not compared to some of you in other parts of the country, I know). Sometimes we just have to keep our workouts indoors. Here’s 5 workouts you can do next time you are on the treadmill. The last one you can take outdoors if the weather is cooperating and you are dressed in layers! FYI, all you Pinterest addicts, just click picture to pin for yourself!
*Vary speeds and incline to suit your fitness level. Always be able to say between 10 and 4 words without catching your breath. Work with oxygen! Stretch at the end of each session.
20 Minute Treadmill Workout: Start at a faster pace, slowing down as you increase your incline. Always start with a warm up and end with a cool down.
30 Minute Treadmill Workout: Warm up by walking forwards for one minute. Slow down to maybe a 2.0-2.5 MPH pace, turn sideways and shuffle for one minute, repeat facing the other direction. Stay slow and walk backwards one minute. Next, face forward and pick up the pace for your workout. As your incline increases (see photo details below), you may need to go at a slower speed.
45 Minute Sprints and Hills Workout: You don’t have to actually sprint, you can speed walk instead. This is an interval workout. After your warm up, sprint as fast as you can (with control) for 2 minutes. Focus on increasing your heart rate up as high as possible. Next, slow it waaayyy down and get your heart rate down as much as possible. Focus on breathing. The next interval you will increase your incline as high as possible, and increase your speed to get your heart rate up. Then again, slow down to get your heart rate down. Repeat the cycle 4x. Then do a 1.5 minute sprint into a 1.5 minute hill climb (slowing the pace to where you are in control). Cool down at a slower pace and focus on getting your heart rate down as much as possible.
60 Minute Cardio Workout: You can do this one indoors or out! If you aren’t a runner, just pick 3 different walking speeds and follow the format below.
*Consult your physician before starting any new exercise program.