The 30-Day Treadmill Workout

The 30-Day Treadmill Workout

Today’s post is brought to you by Shape.com

Against all odds, you might just fall in love with the treadmill this month, thanks to this killer workout program that uses speed, hill, and endurance intervals—plus body-weight moves with the treadmill…

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In addition to helping you beat boredom, the roughly 30-minute-long interval workout will help you become a stronger runner by improving your endurance, speed, and power over the month, while also sculpting your entire body with killer hill intervals and body-weight moves that incorporate the turned-off treadmill. (You can also opt to do them on a mat instead.) Don’t worry, you’ll also have time for recovery—which can mean a jog or a walk if you’re a beginner—to get your heart rate down and prepare you for the next interval. And most importantly, since the program is built around your own personal base pace (more on how to figure out that number below), it’s designed for all levels of athletes—even those brand new to running.

How it works: The first week, you’ll follow the workout as-is. If you’re new to running, start implementing this workout into your routine two days per week, Arzon suggests. The rest of the week you’ll spend doing low-impact workouts like spinning or yoga, plus one “long” run—whatever that means to you. While this is a great opportunity for those training for longer races to get their miles in, it can also be swapped for 60 minutes of sustained cardio, such as 30 minutes on the StairMaster and 30 minutes on elliptical, Arzon says. For the rest of the month, you’ll focus on improving one component of the workout each week—speed, hills, or endurance—while keeping the other areas the same. (This ensures you don’t increase your total distance by more than 10 percent per week, a good safety measure.) Even though you’re only making one component harder at a time, you’ll probably see improvement across the board, she says.

Before you begin your treadmill workout, start with some pre-run dynamic stretches that will improve your range of motion and loosen up your muscles to help reduce your risk for injury. And after you finish your cool-down sesh, turn the treadmill off and use it for some quick static stretches that will help loosen up tight quads, glutes, lats, and hamstrings.

Treadmill Challenge Chart

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Try this Do-Anywhere HIIT Workout to shake up your fitness routine!

Try this Do-Anywhere HIIT Workout to shake up your fitness routine!

If you are looking for a workout to shake up your normal fitness routine, you’ll love this High Intensity Interval Training (HIIT) workout brought to you by HealthCentral.com.

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Health Fitness Revolution breaks down why HIIT workouts are so beneficial:

What’s not to love about High Intensity Interval Training? As it’s name suggests, the workout involves various intervals – usually of high intensity – ensuring you get a maximum benefit from your workout. HIIT boosts your metabolism while burning tons of calories in a short period of time. These are only a few of the many benefits you can earn through HIIT.

Here’s our list of the Top 10 Health Benefits of HIIT:

  • Helps build endurance – High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.
  • Burns calories and fat in a shorter period of time – HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.
  • Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods. Alternating between the exercises also helps you breathe effectively.
  • Boosts metabolism – The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.
  • Burn calories and fat hours after you leave the gym – When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in the 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.
  • No equipment necessary– HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.
  • Lose fat and not muscle – Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.
  • Choose your own workouts – The great thing about High Intensity Interval Training is that you don’t have to limit yourself to just running or biking. In fact, you can pick any cardio workout and make it an interval workout. You can bike one day at max speed for 30 seconds and take 45 second intervals in between and the next day you can switch it up to jogging or aerobics.
  • Good for heart health – They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.
  • Challenging – HIIT workouts offer seasoned workouts a new challenge and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone therefore you can never get bored with your workout!

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30-Day Burpee Challenge

November’s Burpee Challenge is brought to you by 30DayFitnessChallenges.com

Why Burpees?

Burpees are a full body strength training exercise. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. Burpees burn mega calories and better yet, they speed up your metabolism so you’ll continue to burn calories long after you finish your reps. Burpees also require no equipment so you can do them almost anywhere!

 

How to do a Burpee:

  • First, stand up straight, then get into a squat position with your hands on the floor in front of you.
  • Kick your feet back into a push up position and immediately drop your chest to the ground.
  • Bow your chest up, then return your feet back to the squat position as fast as possible.
  • Immediately jump up into the air as high as you can.

Burpees are all about speed, but if you go too fast you’ll burn yourself out after doing just a few reps.

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This challenge is for all fitness levels. Remember: A little progress each day adds up to big results!

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30-Day Running Challenge

We are almost done our 30-Day Arm Challenge! My arms are burning, but they look fan-tastic!! June’s challenge is brought to you by Shape Magazine and is a 30-Day Running Challenge.

Whether you’re looking to run faster, increaseyour endurance, or just start running, learn how to be a better runner in 30 days with our #RunIntoShape challenge. This is a challenge for every fitness level.

30 day running challenge

 

Here’s How It Works

Check it out: Underhill devised this easy-to-follow, weekly schedule to help you become a faster, stronger runner. The good news? That doesn’t mean you need to hit the pavement every day! This mix of running, strength training, and—of course—recovery will keep your body primed to move all month long.

Visit the Shape.com site for a day by day guide to follow along with. Post a comment and let us know how your progress is going! Happy Running!!

 

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