Workout Wednesday: Treadmill Cardio

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By: Jill Tonne, ACSM-CPT, ACE-CPT, ACE-CHC

All you need is a treadmill! Set your incline to at least 2.0% and let’s get started. 

Warm Up Jog:

5-10 minutes

Incline: At least 2.0%

Speed: 3.0-5.0 mph 

Focus: Loosen up, get those muscles warm and heart rate up! 

Walking Lunges:

2-3 minutes 

Incline: 2.0% or more 

Speed: 1.2-2.0 mph 

Focus: Keep your hands on the handles (if needed) and focus on keeping your weight in the front heel. Don’t be afraid to slow down your pace if you need to, get nice and deep into that lunge.

Side Shuffles:

1-2 minutes per side 

Incline: 2.0% or more 

Speed: 2.0-3.0 mph

Focus: Face one side of the treadmill, feel free to lightly hold on to the handrail (if needed). Increase your speed and shuffle your feet quickly. Make sure to do both sides! 

Backwards Jog:

1-2 minutes

Incline: 2.0% or more

Speed: 2.0 mph or higher

Focus: Increase coordination and stay light on your toes. Feel free to use handrail again (if needed).

Walking Plank:

30 seconds - 2 minutes 

Incline: 1.0-2.0% 

Speed: 0.6-1.5

Focus: Squeeze your core in and make sure to stay in a Plank position the whole time. Start off slow and try not to move your hips.

Bonus Points— SPRINT!

20-40 seconds 

Incline: 0.0-1.0% 

Speed: As fast as you can! 

Repeat 2-3 times and you’ll for sure break a sweat!