Treadmill Exercise Program – Forty Five Minute Fat Blaster with an Added Bonus
Do you use a treadmill as part of your overall exercise regimen? Bored with the same old workout week after week? Well, here’s a new 45-minute workout that will break the boredom and blast away the fat…
This 45-minute show has a little bit of everything. As with any of our treadmill workouts, you can walk or run the entire time, whichever works best for you. We recommend a little of both to help provide variation to your routine. Changing up your routine every couple of weeks is a great way to help you reach your fitness goals, because your body won’t get used to the workout and will just go with the motions.
During the 45 minutes, you will do a combination of speed and incline work. Plus, there are six sets of squats (yes, squats!) built in for a challenging change of pace. To do the workout, you’ll need a heavy hand weight. We recommend a weight of 10, 12, or 15 pounds, any of which are available at your gym.
Follow us and give this program a try. We guarantee you will find it a challenge! Here we go…
Minutes 0-5: Heat at a 1% incline. Choose an easy pace for walking or running, but fast enough to warm up. A good rule of thumb for walkers is at least 3.2 miles per hour.
Minutes 5-10: Let’s keep heating up a little more. Take the grade at 2% and pick up your pace.5 mph.
We will now do three sets of what we call pickup intervals, all at 1% incline. The sequence is six minutes long; three sets of one minute on, one minute off, so to speak.
Minute 10-11: Pick a challenging pace for one minute. Push yourself to run if you normally walk.
Minute 11-12: Slow down your pace for a minute. This is just a recovery, not a complete break. Keep the pace moderate.
Minute 12-13: Increase your speed at the same challenging pace.
Minute 13-14: Lower your speed.
Minutes 14-15: Increase your speed. Last interval of this set!
Minutes 15-16: Reduce your speed. Go a little slower and get ready to get off the treadmill.
Are you ready for squats?
Minute 16-17: Get off the back of your treadmill and take your hand weight with one hand on each end. Squat down with your hand weight held just in front of your chest. When you come up from the squat, raise the weight above your head and bring it back to chest level when you lower yourself down. Can you do 25 repetitions in one minute?
Minute 17-18: Get back on the treadmill and walk or jog at an easy pace. The slope is still 1%.
From minute 18 to minute 24, repeat the six-minute interval as shown above. One minute on, one minute off, 3 sets of two minutes each.
minutes 24-25: One minute of squats with the weight of your hand.
Minute 25-26: One minute recovery lap on the treadmill.
Ok, from minute 26 to minute 30 we’re doing two sets of two-minute intervals. Just like the six-minute interval segments shown above, except for just four minutes this time. Alternate each minute at a challenging pace and then back off.
Minute 30-31:
One minute of squats. Can you increase your repetitions?
Minute 31-32: Get back on the treadmill for a minute of recovery.
Minutes 32-35: Three minutes at a steady, challenging pace. We will enter the hill work at the 35 minute mark. Get prepared!
Minute 35-36: Increase the incline to 8% and try walking at 4 mph for 60 seconds.
Minute 36-37: One minute of squats.
Minute 37-38: Take the slope at 6%, keep the same speed.
Minute 38-39: One minute of squats.
Minute 39-40: Take the slope at 4%, same speed.
Minute 40-41: Your last set of squats!
Minute 41-42: 2% incline at the same speed.
Minutes 42-45: 1% incline and slow down for your cooldown.
Summary
In total, you do six one-minute sets of squats on this program. Getting off the treadmill to do squats may seem like a rhythm breaker, but trust us when we say it’s a great way to challenge yourself. Once again, your body gets used to doing the same thing all the time. Keep up this workout for two weeks straight and you will see significant results!