When I first started exercising regularly many years ago, the only thing I would do is jog on the treadmill. That’s it. It was my thing. I would do maybe 30 minutes of steady-state jogging, break a sweat and call it a day. I kept this habit up for quite some time, thinking that the only way to work out was to do cardio. Wow. Fast forward to today, and other than teaching one high-intensity BODYATTACK class each week, which is mostly cardio, I don’t do any cardio. Like none. I definitely prefer doing weights, yoga, barre, etc.
Well, I’ve been thinking about it, and in an effort to get more steps in during the day and get my blood flowing in the mornings that I don’t have a big workout plan and need a rest from weights, I’ve found myself back on the treadmill. But this time, the routine is very different. It’s super short. It includes intervals. It goes by in an instant. And that’s because I get bored on the treadmill, don’t have a lot of time to work out and like to have a plan. Here’s a 20-minute treadmill interview routine that I’ve been doing lately …
20-minute treadmill interval workout
While you can easily do this routine in the afternoon or evening, I tend to think it’s the perfect workout for first thing in the morning. And because it’s only 20 minutes, no need to eat beforehand. Fasted (as in, not having a pre-workout meal after you wake up) works well. However, drink plenty of water before, during and after. By the way, this is not a difficult high-intensity routine, but it’s got beneficial intervals to get your heart-rate up.
*Disclaimer: While I’m a personal trainer, I’m not your trainer. Please check with your doctor before trying a new routine. This post does not constitute as prescriptive advice, merely my own experience.
The easy way to think about this workout if you don’t want to print it out is like this:
- Put the incline at 1.5 percent.
- Walk for three minutes to warm up.
- Begin running for one minute, then walking for one minute, alternating.
- Each time you run, add .2 mph to the speed. (You can start at 6.0 or 6.5, depending on your fitness level. This plan starts with 6.5 and maxes the speed out at 7.7, but often I go a little faster toward the end.)
- Finish your last interval with three minutes left to walk to cool down.
- Swing your arms. Don’t hold on to the railings at all.
- Keep your chest up and your shoulders back.
- Breathe in through your nose and out through your mouth.
- Stretch your legs and arms a bit after you finish.
And when it comes to cardio, don’t overdo it. You definitely don’t need to be doing it more than three times a week and should also include some bodyweight training, resistance training with weights or bands and even some mind/body yoga, if you have the time. Check out my fitness page for more workouts and tips. Have an awesome day!Try this 20-minute #treadmill routine to start your day ... #Fitness #Workouts Click To Tweet
Questions of the day
How often do you do cardio?
What’s your cardio of choice?