Top

Treadmill Workout Ultimate Routine

Bookmark and Share

Written by Sam · Filed Under Tips, Workouts & Training  16,492 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.

Related Posts:



Top Rated Supplement Combos By Weight Loss and Training Readers !

Comments

  • http://www.girlwithnoname.com/ Girlwithnoname (Jackie)

    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

    • http://weightlossandtraining.com/ Sam

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

  • http://www.girlwithnoname.com Girlwithnoname (Jackie)

    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

    • http://weightlossandtraining.com Sam

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

  • 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

  • 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

  • http://www.lifespanfitness.com.au/ Treadmill

    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.

  • http://www.lifespanfitness.com.au Treadmill

    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.

  • 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 ?

    • http://weightlossandtraining.com/ 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!

  • 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 ?

    • http://weightlossandtraining.com 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!

  • 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 ??

    • http://weightlossandtraining.com/ 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.

  • 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 ??

    • http://weightlossandtraining.com 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.

  • 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!

    • http://weightlossandtraining.com/ 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!

  • 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!

    • http://weightlossandtraining.com 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!

  • 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 :)

  • 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 :)

  • Corey

    I’m not much of a treadmill person cause of knee injury, so could you do one of these for an elliptical machine?

    • http://weightlossandtraining.com/ Sam

      Hi Corey, absolutely, you can definitely try this with the elliptical machine!

  • Corey

    I’m not much of a treadmill person cause of knee injury, so could you do one of these for an elliptical machine?

    • http://weightlossandtraining.com Sam

      Hi Corey, absolutely, you can definitely try this with the elliptical machine!

  • 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

  • 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

  • http://www.treadmillreviews.net/ Tony Aspen

    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.

  • Olivier J B

    try this ultimate workout routine on treadmill, for advanced only but trust me, you will increase your VO2 max, stamina, and become so ripped!! but it is very hard. it is fun and you will be a machine and you will never be in so good shape! the ultimate challenge. Try it 2-3 times per week.

    pre warm-up

    1 minute : 3.5 mph with 4 elevation
    1 minute : 4 mph with 4.5 elevation
    2 minute: 4.5 mph with 5 elevation
    1 minute: 4.5 mph with 5.5 elevation

    5 minutes total pre-warm-up

    warm-up

    1 minute: 5 mph with 5.5 elevation
    1 minute: 5 mph with 6 elevation
    1 minute: 5.5 mph with 6 elevation
    1 minute: 5.5 mph with 6.5 elevation
    1 minute: 6 mph with 6.5 elevation
    1 minute: 6 mph with 7 elevation
    1 minute: 6.5 with 7 elevation
    1 minute: 6.5 mph with 7.5 elevation
    1 minute: 7 mph with 7.5 elevation
    1 minute: 6.5 mph with 2 elevation

    10 minutes total warm-up (15 minutes total) and all wet.
    take 2 minutes off

    workout

    2 minute: 6.5 mph with 2 elevation
    1 minute: 12 mph with 2 elevation
    2 minute: 6.5 mph with 2 elevation
    1 minute: 12 mph with 2 elevation
    2 minute: 6.5 mph with 1.5 elevation
    1 minute: 12 mph with 1.5 elevation
    2 minute: 6.5 mph with 1 elevation
    1 minute 12 mph with 1 elevation
    2 minute 6.5 mph with 1 elevation
    1 minute: 12 mph with 1 elevation
    2 minute: 6.5 mph with 0.5 elevation
    1 minute: 12 mph with 0.5 elevation
    2 minute: 6.5 mph with 0 elevation
    1 minute: 12 mph with 0 elevation
    3 minute: 6.5 mph with 0 elevation
    1 minute: 12 mph with 0 elevation
    3 minute: 6.5 mph with 0 elevation
    1 minute: 12 mph with 0 elevation
    1 minute: 6 mph with 0 elevation

    30 minutes workout (look big, it is, but very fun when you like challenge)

    cool down

    2 minute: 5 mph with 0 elevation
    1 minute: 4 mph with 0 elevation
    1 minute 3 mph with 0 elevation
    1 minute: 2.5 mph with 0 elevation

    total time workout : 50 minutes workout (6.5 to 7.5 miles long or 11 to 12 km)

    50 minutes in a day is nothing!! you can eat 5-6 donuts during the day and still burn fat when you perform it in the evening (6 pm to 7 pm). drink a recovery shake with protein, i recommand results and recovery formula from P90X and be sure to put an extra scoop of whey protein in it. eat some protein 2 hours later around 9 p.m like so piece of white chiken. go to sleep and on tomorrow, you will wake up ripper.

    be sure to do some weight training with low reps, high intensity. bench press, barbell and dumbbell shoulders press, pull-up and chin-up, dips, all kind of row. you will increase your muscle mass.

    day 1: cardio HIIT
    day 2: upper body heavy weight lifting
    day 3: Cardio HIIT
    day 4: off
    day 5: cardio HIIT
    day 6: upper body weight lifting
    day 7: lower body weight lifting
    day 8: off
    day 9: upper body heavy weight lifting
    day 10: cardio HIIT
    day 11: Upper body weight lifting
    day 12: Cardio HIIT
    day 13: lower body weight lifting
    day 14: off

    upper body workout
    dumbbell chest press : 3 x 5-6
    wide-grip pull-up: 3 x 6-8
    dumbbell shoulder press: 3 x 6-8
    seated cable row: 3 x 6-8
    weight dips: 3 x 8-10
    dumbbell shrugs: 3 x 5-6
    dumbbell biceps curls: 2 x 6-8
    hanging knee raises: 2 x 12-15

    lower body workout
    squat: 4 x 8-10
    deadlift: 4 x 5-6
    leg press: 3 x 8-10
    standing calf raises: 3 x 12-15

    be sure to lift heavy because you will run a lot, and may want to keep your muscle mass. you will not take a lot of muscle, but you will get stronger, your muscle will be more tone and you will lose a lot of fat and become ripped. when you will get lean as you want, just do less cardio and keep doing weight lifting.

    BE SURE TO HAVE A CLEAN DIET, EAT VEGETABLE, LEAN PROTEIN, FRUITS

    breakfast : oatmeal with 2 eggs, tomato, orange
    lunch: salmon with vegetables, a fruit for desert.
    diner : white chicken with a litle bit of brown rice and vegetables

    for your 2 snack, fruits, fat free yogourt, cottage cheese, some lean protein,
    you will be ripped!!

Bottom