In the Get Fit 2015 Challenge, it's time to combine some booty-toning hills with some calorie-torching cardio. Working the incline on the treadmill targets your hamstring and glutes! This calorie-torching workout combines bursts of running with quick hilly walking as you play with speed and
incline. It moves so quickly that there is no chance for you to get bored.
Time
Speed
(mph)
Incline Notes 0:00-5:00 3.5 2.0 Warmup 5:00-7:00 4.0 3.0 7:00-9:00 4.0 7.0 9:00-10:00 6.0 1.0 Run 10:00-11:00 3.5 2.0 Recover 11:00-13:00 4.0 7.0 13:00-15:00 3.5 10.0 15:00-16:00 6.0 2.0 Run 16:00-17:00 3.5 2.0 Recover 17:00-19:00 4.0 7.0 19:00-21:00 4.0 12.0 21:00-22:00 6.0 1.0 Run 22:00-23:00 3.5 1.0 Recover 23:00-24:00 4.0 4.0 24:00-25:00 4.0 12.0 25:00-26:00 6.0 2.0 Run 26:00-30:00 3.5 1.0 Cooldown Feel free to adjust the incline and speed so this workout meets your level of fitness. Not into running? Try this elliptical workout that targets the backs of the legs too. No access to machines? Take a hilly walk!
Click here for an image-free, printable version to take to the gym.
incline. It moves so quickly that there is no chance for you to get bored.
Time
Speed
(mph)
Incline Notes 0:00-5:00 3.5 2.0 Warmup 5:00-7:00 4.0 3.0 7:00-9:00 4.0 7.0 9:00-10:00 6.0 1.0 Run 10:00-11:00 3.5 2.0 Recover 11:00-13:00 4.0 7.0 13:00-15:00 3.5 10.0 15:00-16:00 6.0 2.0 Run 16:00-17:00 3.5 2.0 Recover 17:00-19:00 4.0 7.0 19:00-21:00 4.0 12.0 21:00-22:00 6.0 1.0 Run 22:00-23:00 3.5 1.0 Recover 23:00-24:00 4.0 4.0 24:00-25:00 4.0 12.0 25:00-26:00 6.0 2.0 Run 26:00-30:00 3.5 1.0 Cooldown Feel free to adjust the incline and speed so this workout meets your level of fitness. Not into running? Try this elliptical workout that targets the backs of the legs too. No access to machines? Take a hilly walk!
Click here for an image-free, printable version to take to the gym.
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