How I get More out of my Treadmill Workout

While getting on the treadmill is a great way to get my cardio in, sometimes I want to get a little bit more out of my treadmill work out. This blog is just going to talk about my most recent experience to offer a few ways to amp up your workout.

1.       Add Weights: Now I only use about 3 pound weights, but if you are going for a short time, no sprinting, or not a steep incline, then I would go for 5 pounds. I do a variety of exercises with those weights at 5 minute intervals for 1 minutes. So that means I will walk for 5 minutes, then walk and do an arm exercise for a minute. These different exercises include

a.       holding the weights with both arms out in front of you at shoulder height

b.       holding the weights out to your sides so you are making a T

c.       holding the weights out to your sides so you are making a T and then folding your elbows and bringing your weights to your chest

d.       curls

e.       behind the head triceps extensions (with both hands on one weight, or each with a weight)

2    INCLINE: I start out right away at 2%, from there what I like to do is at the end of one 6-minute cycle (the 5 of walking and 1 of walking with weights) is increase the incline by 2% or 2 numbers (whatever your treadmill measurement system is). Usually I max out at about 12 or 13, but honestly this part is all up to you. If you only want to increase by one or start off initially at 0. It is whatever feels good to you. You do not want to injure yourself. It is not worth it. But in saying that, increasing the incline is a great way to increase your heart rate, burn more calories, and add extra muscle toning to your calves, hamstrings, and glutes.

3.      Speed: Periodically I will throw a 1 minute interval where I am at a full out run. This is great because you are increasing your heart rate, and then slowing it back down at the walking pace.  The increase and decrease of HR helps you burn more calories and fat. When I do this, I usually walk at around 3-3.5 and then my run is at about 6.5-7.  This is all relative to what you think you are capable of. Remember to be safe, but also push yourself. You are not going to reach your goals by having an easy workout.