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Treadmill Workout Ultimate Routine

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Written by Sam · Filed Under Tips, Workouts & Training  6,801 views

Treadmill Workout

Treadmill Workout – Ultimate Routine

Let’s screw all theories regarding weight loss, weight training, toning and defining and let’s look at a very practical treadmill workout routine today. A word of warning – this workout is not for the beginner as it gets very intense very quickly and pushes you right to your limits. It’ll get your heart rate going and your metabolism super-charged allowing your body to burn through fat at an incredibly high rate.

One more thing…this routine actually includes a large portion of high intensity interval training and includes sprints but also periods where it’s more about strengthening and toning by using the gradation button of your treadmill to simulate hills.

Get ready? Get Set! Go…

Treadmill Workout

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 6.5 mph

————-Begin HIIT——————
1 minute – 7.0 mph (base speed for our interval training)
30 seconds – 8.5 mph
30 seconds – 7.0 mph
30 seconds – 9.0 mph
30 seconds – 7.0 mph
30 seconds – 9.5 mph
30 seconds – 7.0 mph
30 seconds – 10.0 mph
30 seconds – 7.0 mph
30 seconds – 10.5 mph
30 seconds – 7.0 mph (we’ve reached 10 minutes total)

————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
2 minutes – 6.0 mph decrease elevation to 2.5
5 minutes – 7.0 mph keep elevation

————-Cool Down——————
3 minutes – 3.8 mph with 1.5 elevation

Conclusion

There we go, this treadmill workout is just 23 minutes but it’s an ultimate routine because if gears you up to a full on sprint, then brings you down and really gets you sweating like mad with a climbing session that will tone your quadriceps, hamstrings, calves and glutes (butt!).

Feel free to add variation or use this plan as a goal to reach while you work on a similar but less intense routine until you can get your cardio up to this level. Give it a try and leave a comment below on your thoughts.

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Comments

  • Great routine. Just tried it out in lieu of my normal one and it got my heart rate a lot higher. I'll have to keep reading and change my habits to the ones that work best for me. Cheers.
  • Morris
    Great work out.

    This is what I have for my 20 minute workout that I call "To hell and back". I find it really great for endurance.

    Set gradient to 0

    1. Start off with a brisk walk at 2.5mph for 2 mins
    2. Set to 7mph and run until the total distance covered is 1.9 miles, do not stop or slow down at all ( You are going to sweat)
    3. Set to 9mph and sprint the rest of 0.1miles left

    Stop and pant as you taste the difference between tears and sweat.

    Can somebody try this and let me know how they feel.
    -
    Morris, GA
  • Corey
    I'm not much of a treadmill person cause of knee injury, so could you do one of these for an elliptical machine?
  • Sam
    Hi Corey, absolutely, you can definitely try this with the elliptical machine!
  • Dani
    Hehe, I love this routine, but I increased the elevation by 0.5 in every aspect ;) so you can power out even more! and by the HIIT part I'm doing each part 1 min and not 30 sec! after it some cold water is like heaven :)
  • Jamie
    Tried this for the first time tonight, and I made it all the way through! The 10.5 mph was a very intense 30 seconds!! When I first read the routine I wasn't sure I'd be able to get through it, but towards the end that 5 minutes at 7 mph felt like a treat!
  • Sam
    Hi Jamie, crazy hey? I think anyone who comes close to finishing this should be given a trophy, it's a huge challenge even if you're super fit!
  • Khalid
    Hello Sam,

    Thanks for this blog, i have lost almost 10 kg in 5 months.I have some questions:
    1-losing this weight in this amount of time is good or bad ?
    2-which is better for fat loss : high intensity or low intensity cardio ?
    3-Is there any alternatives exercise for pull-up ??
  • Sam
    Hi Khalid, I wouldn't worry so much about the weight thing because you could be gaining muscle in the process and muscle weighs more than fat anyway. Instead focus on how good you feel after a workout and the results you see in the mirror. High intensity is always best for more efficient fat loss. Pull-ups are great because they activate so many muscle fibers at once and are extremely challenging, but if you want to gain the strength to do them a lat pull-down is good to start with until you can do your own body weight.
  • sush
    thnkz Sam fr ur informative articles really they are amazing you cant believe i hv lost 9 kilos and feel so gr8 nd hv increase my metabolisom .I do cardio in my traning with light weights this treadmill workout for sure i will try and see hwz tht already it sounds intresting their,s no doubt i go fr 8.5 elevation by 6.5 speed is it a moderate level ?
  • Sam
    Hi Sush, keep it up that is great news! Yes moderate level and see how the elevation of 8.5 feels on your calves, you might find 6.5 is pretty good!
  • Good work, man. I love your HIIT and climbing training session. Really intensive, it is not suit for normal people especially for people who are new to treadmill anyway. You are the master. Wish I can do that too.
  • sue
    I love the work out idea. I am always looking new ways that I can run on the treadmill. I run on the treadmill like at a 4.5 speed
  • Um.

    OUCH!!! lol

    I was with you until the climb. Do you really give that to your clients? LOL

    I may have to try that next time I'm near a treadmill. :-)

    J
  • Sam
    Haha, only for the most advanced clients...this is a killer one! Let me know how it goes...I love the climbing part!
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