Comments on: Treadmill Workout Ultimate Routine

By: Olivier J B

Olivier J B — Sun, 03 Apr 2011 01:16:00 +0000

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!!

By: Tony Aspen

Tony Aspen — Tue, 13 Jul 2010 01:56:09 +0000

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.

By: Morris

Morris — Sat, 24 Apr 2010 10:34:31 +0000

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

By: Morris

Morris — Sat, 24 Apr 2010 10:34:00 +0000

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

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

By: Sam

Sam — Tue, 23 Feb 2010 04:57:27 +0000

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

By: Sam

Sam — Tue, 23 Feb 2010 04:57:00 +0000

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

By: Corey

Corey — Sat, 20 Feb 2010 08:20:50 +0000

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

By: Corey

Corey — Sat, 20 Feb 2010 08:20:00 +0000

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

By: Dani

Dani — Fri, 05 Feb 2010 13:43:44 +0000

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

By: Dani

Dani — Fri, 05 Feb 2010 13:43:00 +0000

By: Sam

Sam — Fri, 29 Jan 2010 07:07:50 +0000

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!

By: Sam

Sam — Fri, 29 Jan 2010 07:07:00 +0000

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!

By: Jamie

Jamie — Fri, 29 Jan 2010 04:37:24 +0000

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!

By: Jamie

Jamie — Fri, 29 Jan 2010 04:37:00 +0000

By: Sam

Sam — Mon, 25 Jan 2010 06:18:47 +0000

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.

By: Sam

Sam — Mon, 25 Jan 2010 06:18:00 +0000

By: Khalid

Khalid — Sun, 24 Jan 2010 06:16:09 +0000

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 ??

By: Khalid

Khalid — Sun, 24 Jan 2010 06:16:00 +0000

Hello Sam,

By: Sam

Sam — Tue, 19 Jan 2010 17:48:54 +0000

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!

By: Sam

Sam — Tue, 19 Jan 2010 17:48:00 +0000

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!

By: sush

sush — Tue, 19 Jan 2010 08:04:26 +0000

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 ?

By: sush

sush — Tue, 19 Jan 2010 08:04:00 +0000

By: Treadmill

Treadmill — Tue, 19 Jan 2010 04:46:09 +0000

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.

By: Treadmill

Treadmill — Tue, 19 Jan 2010 04:46:00 +0000

By: sue

sue — Fri, 15 Jan 2010 06:16:15 +0000

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

By: sue

sue — Fri, 15 Jan 2010 06:16:00 +0000

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

By: Sam

Sam — Fri, 15 Jan 2010 04:37:06 +0000

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

By: Sam

Sam — Fri, 15 Jan 2010 04:37:00 +0000

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

By: Girlwithnoname (Jackie)

Girlwithnoname (Jackie) — Fri, 15 Jan 2010 01:31:32 +0000

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.

By: Girlwithnoname (Jackie)

Girlwithnoname (Jackie) — Fri, 15 Jan 2010 01:31:00 +0000

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.