So…the treadmill isn’t so boring after all

Me gettin’ a sweat going on the hotel treadmill, Thursday 5/17

This week I had to travel to Cleveland for a client workshop, meaning my only option for a workout space was my “lovely” hotel gym.  Unfortunately, this hotel’s gym consisted of 1 treadmill, 1 broken elliptical, and a yoga mat…that said, I had to make the best of an unfortunate situation.  This got me thinking, I need to have options for effective and engaging treadmill workouts  to hold me over in times like these.  So, I put together these 3, 20 minute treadmill workouts.  Each one burns 200-350 calories – NOT BAD!

Feel free to print, try out for yourself and keep handy when you’re looking to shake up your treadmill routine.  Also, don’t forget that a jammin’ 20 minute playlist ALWAYS gives you a boost – Enjoy :)

1. What Goes Up…Must Come Down (walking) – Walk at a speed of at least 3.0/mph.  Start at 0.0 (zero) incline and increase the incline by 1.0 every 1 minute.  After 10 minutes (when you reach level 10 incline) lower the incline by 1.0 every minute until you get back to 0.0 (zero).
2. Walk, Sprint … Repeat (sprinting intervals) – Start by walking at least 3.0 mph and 1.0 incline – NEVER GO  BELOW 1.0 INCLINE.  After 3 minutes, sprint at least 7.0 mph for 2 minutes.  Repeat the walk/sprint cycle 4 times for a 20 minute workout.
3. Slow and Steady Wins the Race (jogging) – Start by jogging at least 5.0 mph with an incline of 1.0.  After 2 minutes, increase your incline to a level that is “challenging” (i.e. makes you breathe heavy, difficult to talk).  Keep the incline here for 3 minutes, then take it back down to the starting 1.0 level.  For the next minute, increase your speed to a faster jogging pace, at least 6.0.  Repeat this 5 minute cycle 4 times.