My legs felt like jelly. If I didn’t know any better, I’d think someone was standing behind me sticking a couple of hot pokers into my glutes. I was so drenched in sweat, I looked as though someone had just dumped a bucket of water on me. Judging by the look of disgust on the face of the girl running on the treadmill next to me, I knew I was one hot, and probably smelly, mess.
At the same time, I also knew I got through one of the toughest workouts of my life; burning just over 800 calories in one hellacious hour of work. Screw how I looked and felt. The satisfaction inside quickly replaced the feelings of exhaustion and muscle fatigue anyways. I hopped off the treadmill, beaming inside and out, as the girl next to me was still flipping through her US Weekly magazine, barely breaking a sweat as she chugged along at the pace of a slow jog (and I use the word jog loosely).
If you’re an avid Share It Fitness follower, you’ll know how much I hate on static-state cardio, i.e. running at one pace for an entire cardio workout. I’ve always been a proponent of HIIT (high-intensity interval training) cardio work, as I’ve seen the incredible benefits it has, on people of all fitness abilities, including myself. That said, there are going to be times you will want to further mix up your routine. Doing HIIT day-in, day-out is going to get a bit repetitive. Sure, it’s nice to see your endurance sky-rocket, get that “tight and toned” feeling that a serious cardio workout provides, and feel the post-exercise hunger only a boosted metabolism can provide, but HIIT isn’t the ONLY way to really burn it out during cardio days. We’re going to diverge from the standard protocol for a minute and give you another way to burn serious calories AS WELL as target the muscles in your legs and glutes. Burn loads of fat and develop a tight and toned lower body…anyone interested?
The following workout is done completely on a treadmill. It’s super easy to follow and suitable for all fitness abilities; just be sure to adjust the miles per hour accordingly. The miles per hour listed below are a guideline for a healthy and fit individual with a solid base of exercise experience. Simply slow things down if the prescribed routine is too difficult; no shame in that.
Stick with the program, bump the speed and incline when indicated, follow the interval times as closely as possible, and 1 hour later you’ll have burnt almost half a day’s worth of calories AND completely blasted your quads, hamstrings, calves, and glutes.
Two quick tips: I realize it takes several seconds to raise/lower the speed on your treadmill. I built the time it takes to do this into the workout, which is why you’ll see a 10 second buffer between interval times. If it takes a few seconds longer to get to the proper speed, don’t sweat it, just do your best. Lastly, if your treadmill doesn’t have the ability to incline, just extend the previous interval by the time listed for the incline portion.
- 0-2:00 – Jog at 5 mph
- 2:10-4:00 – Run at 7.5 mph
- 4:10-5:00 – Run at 10 mph
- 5:10-7:00 – Run at 7.5 mph
- 7:10-8:00 – Lower speed to 1.5 mph, perform walking lunges, always alternating legs
- 8:10-12:00 – Run at 7.5 mph
- 12:10-17:00 – Lower speed to 3.5 mph, turn around and run/jog backwards
- 17:10-20:00 – Turn around and run forwards at 7.5 mph
- 20:10-21:00 – Lower speed to 1.5 mph, perform walking lunges
- 21:10-24:00 – Run at 8 mph
- 24:10-27:00 – Raise incline to 12%, run at 5 mph
- 27:10-28:00 – With incline at 12%, run/jog backwards at 2.5 mph
- 28:10-32:00 – Lower incline to 0%, turn around and run at 8 mph
- 32:10-34:00 – Run at 9 mph
- 34:10-36:00 – Run at 5.5 mph
- 36:10-38:00 – Lower speed to 1.5 mph, perform walking lunges
- 38:00-44:00 – Raise speed to 3.5 mph, turn around and run/jog backwards
- 44:10-47:00 – Raise incline to 15%, run at 4.5 mph
- 47:10-48:00 – Step off treadmill and perform as many body weight squats as possible
- 48:10-51:00 – Get back on treadmill, lower incline to 0%, run at 8 mph
- 51:10-53:00 – Lower speed to 1.5 mph, perform walking lunges
- 53:10-55:00 – Run at 9 mph
- 55:10-57:00 – Raise incline to 20%, run at 4 mph
- 57:10-60:00 – Lower incline to 0%, run at 9 mph
- Get off treadmill – Perform 40 squat jumps.
You’re looking at that and thinking…WOW..that looks complicated. First off, don’t let yourself get overwhelmed. Yes there are a lot of things going on, but all it involves is pressing a button or two, and turning around here and there. That’s it. I’ve used this workout myself, as well as with clients, both real-life and remote. The positive changes it brings about are outstanding. If you can make it through this entire routine without having to stop for a break, congratulations. This thing is killer, and you my friend, are one bad mother.
This workout is going to change how you look at treadmills forever. Incorporate it into a complete exercise routine on cardio days, but prepare to feel serious muscle soreness the first couple times. Keep your head down, stick it out, bump speeds and/or times as you progress and get ready to watch your body transform, both inside and out.
Like This Workout Routine? Want More?
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