| Do you use a treadmill as part of your overall | | | | end. Squat with the hand weight held just in front |
| fitness regimen? Do you find yourself getting | | | | of your chest. When you stand up from the |
| bored with the same old workout week after | | | | squat, lift the weight over your head and bring |
| week? Well, here's a new 45 minute workout that | | | | back to chest level when you descend. Can you |
| will bust boredom and blast away fat... | | | | do 25 repetitions in one minute? |
| This 45 minute program has a little bit of | | | | Minute 17-18: Get back on the treadmill and walk |
| everything. As with any of our treadmill workouts, | | | | or jog at an easy pace. The incline is still at 1%. |
| you can walk or run the entire time, whatever | | | | From minutes 18 to 24, repeat the six minute |
| works for you. We recommend a little of both to | | | | interval as shown above. One minute on, one |
| help provide variation to your routine. Changing up | | | | minute off, 3 sets of two minutes each. |
| your routine every two weeks is a great way to | | | | Minute 24-25: One minute of squats with your |
| help you reach your fitness goals, because your | | | | hand weight. |
| body won't get used to the workout and simply | | | | Minute 25-26: One minute of recovery back on |
| go through the motions. | | | | the treadmill. |
| During the 45 minutes, you will do a combination | | | | Ok, from minutes 26 to 30 we are doing two |
| of speed and incline work. Further, there are six | | | | sets of two minute intervals. Just like the six |
| sets of squats (yes, squats!) built in as a | | | | minute interval segments shown above, except |
| challenging change of pace. To do the workout, | | | | only for four minutes this time. Alternate each |
| you will need one heavy hand weight. We | | | | minute at a challenging pace and then a back off |
| recommend a 10, 12, or 15 pound weight, any of | | | | pace. |
| which are readily available at your health club. | | | | Minute 30-31: |
| Follow along and give this program a chance. We | | | | One minute of squats. Can you increase your |
| guarantee you will find it a challenge! Here we go... | | | | repetitions? |
| Minutes 0-5: Warm up at 1% incline. Pick an easy | | | | Minute 31-32: Hop back on the treadmill for one |
| walking or running pace, but fast enough to get | | | | minute of recovery. |
| you warm. A good rule of thumb for walkers is | | | | Minutes 32-35: Three minutes at a steady and |
| at least 3.2 miles per hour. | | | | challenging pace. We will be going into hill work at |
| Minutes 5-10: Let's continue warming up a little | | | | the 35 minute mark. Get ready! |
| more. Take the incline to 2% and pick up your | | | | Minute 35-36: Increase the incline to 8% and try |
| pace.5 mph. | | | | to walk at 4 mph for 60 seconds. |
| Now we will do three sets of what we call pick up | | | | Minute 36-37: One minute of squats. |
| intervals, all at 1% incline. The sequence is six | | | | Minute 37-38: Take the incline to 6%, keep the |
| minutes; three sets of one minute on, one minute | | | | same speed. |
| off in a manner of speaking. | | | | Minute 38-39: One minute of squats. |
| Minute 10-11: Choose a challenging pace for one | | | | Minute 39-40: Take the incline to 4%, same |
| minute. Push yourself into a run if you normally | | | | speed. |
| walk. | | | | Minute 40-41: Your last set of squats! |
| Minute 11-12: Back off your pace for one minute. | | | | Minute 41-42: 2% incline at the same speed. |
| This is just a recovery, not a full rest. Keep the | | | | Minutes 42-45: 1% incline and reduce speed for |
| pace moderate. | | | | your cool down. |
| Minute 12-13: Increase your speed to the same | | | | Summary |
| challenging pace. | | | | All told, you do six one minute sets of squats in |
| Minute 13-14: Bring your speed down. | | | | this program. Stepping off the treadmill to do |
| Minute 14-15: Increase your speed. Last interval | | | | squats may seem like it breaks your rhythm, but |
| this set! | | | | trust us when we say it is a great way to |
| Minute 15-16: Reduce your speed. Go a little | | | | challenge yourself. Again, your body gets used to |
| slower and get ready to step off the treadmill. | | | | doing the same thing all the time. Stick with this |
| Are you ready for squats? | | | | workout for two weeks straight and you will see |
| Minute 16-17: Step off the back of your treadmill | | | | significant results! |
| and grab your hand weight with one hand on each | | | | |