Power Interval Workout with Treadmill

Hi Everyone,

This workout is a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout! This is a great cross training workout for runners. It alternates interval training on the treadmill with movements to strengthen your core and glutes. 

If you don't have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below. 

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout. 

Enjoy!

Melissa

Beginner: 5-10 Minutes of cardio, 10 reps 
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps


Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted. 

Part 2:

1. Chair/Side Squat

2. Up/Down Dog (Dive Bomber)

3. Reach Through Situp

4. Lunge with Kickback (right)

5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4: 

1. Hip Press (right)

2. Hip Press (left)

3. Bicycle

4. Sumo Pushup

5. Ab Twist

40 Minute Treadmill Interval Workout

Hi Everyone,

This is a challenging treadmill workout. 

I alternated my speed throughout the workout. I went through this twice, so my running time was 40 minutes. I also did a 5 minute cool down, walking on the treadmill after completing this workout. 

This workout ranges from a 12 min/mile pace to a 6:40 min/mile pace, you increase by .5 on the treadmill each minute. You can adjust this workout for your own level to make it faster or slower. You can even adjust the length of the intervals, so that you start out doing 30 seconds at each pace, and build up to 60 seconds. 

The chart below shows the breakdown that I used.   

Treadmill Workout 

Repeat

As with any workout, be sure that you are working to your own level. Going faster than your body can handle will not benefit you. The best path is to slowly build up your level of endurance. As long as you are working at your bodies optimal level you are getting great benefits and increasing your level of fitness. 

Have a great day!

Melissa

How to Run a Ladder Workout

Hi Everyone,

A Ladder Workout is an interval workout that varies running at a hard pace, and an easy pace. There are many physical and psychological benefits to this type of workout. Your body learns how to maintain a hard pace for extended periods of time. This workout will also help increase your speed and agility. Plus, you are burn more fat in interval workouts. If you race, you want to do the hard sections of the workout at race pace. 

I did my ladder workout outside. I like the additional challenge of going up and down hills, and not having to worry about changing paces on the treadmill. However, you can easily do this on a treadmill as well. You will need a watch to keep track of the intervals. If you have a running watch that can record splits now is the time to use it. 

There are two ways to do this type of workout. You can perform timed intervals (this is what I did), or distance intervals. 

The basic idea is to work your way up the ladder, and then go back down. So if you are going to time you would start with 1 minute working hard, followed by 1 minute at an easy pace. Then you build up the ladder to 2 minutes hard, followed by 2 minutes easy. Your rest is always equal to your work. 

The same concept applies if you are going for distance. You can go hard for 100 meters, followed by 100 meters easy. Increase to 200 meters hard, followed by 200 meters easy. 

You start by going up the ladder, but don't forget to come back down! Half way through the workout you should start decreasing the length of each interval, until you are back to where you started. If you're not sure what I mean check out the chart below. 

Ladder Workout. You can Click on it to make it larger. 

Remember, you should build up to this type of workout. Your body should be used to running, and you should have a good cardiovascular base before trying this workout. To build up to it, you should do easy runs to increase your endurance, and blood volume. You can also adjust the length and time of the workout to suit your own level of fitness. My workout took 50 minutes total. 

Switching your workouts often is one of the most effective ways to keep getting results. Good luck!
Melissa

15 Minute HIIT Cross Training

Originally posted on: Bender Fitness.



Hi Everyone!

This 15 Minute High Intensity Interval workout is one of my favorites for cross training. It's intense, get's your heart rate up, and helps improve you VO2 Max, while also strengthening muscles that assist in running. 

This style of cross training burns body fat, and maintains lean muscle mass, which will assist you in becoming a faster and more efficient runner. 

Since filming this workout Jesse and I have both repeated it, and been able to increase the number of reps we get in significantly. 

I hope you enjoy it!
Melissa



All Levels: Max reps during each 50 second interval, 10 seconds of rest.
No Equipment Necessary. The numbers in parenthesis are the number of reps I completed during each interval.

1. High Knees
2. Jump Kick Right (25)
3. Jump Kick Left (25)
4. 3-way Double Mountain Climber
5. High Knees
6. Squat Jump (25)
7. Mountain Climbers
8. Lunge Jumps (18)
9. Lunge Kick (right) (12)
10. Lunge Kick (left) (15)
11. High Knees
12. Surfer (21)
13. Burpee (6)
14. Low Jacks (40)
15. Pendulum (60)