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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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
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.
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!!
I did this today and wow! I’m surprised I can still feel my legs. Looking forward to the 30 day challenge now, hope to see some of this in it.