Shanna Week 2 Cardio Workout: Treadmill Sprints…Again!

I know, I know treadmill sprints….AGAIN! Yes, but I’ve modified & added alternating increases of incline & speed. To keep you on your toes of course. Don’t want anyone getting bored…

Shanna is moving on to week 2… & hopefully you are too 🙂

Treadmill 2.5-4.0% incline 30 minutes

Warm-up:

• Walk at 3.8 mph 5 min
• Jog at 4.5 5 min

Sprints 40 sec. on 20 sec. rest (alternating increasing speed & incline)

1. Incline 2.5%@ 5.0 mph
2. Incline 3.0% @ 5.0 mph
3. 3.0% @ 5.5 mph
4. 3.5% @ 5.5 mph
5. 3.5% @ 6.0 mph
6. 4.0% @ 6.0 mph
7. 4.0% @ 6.5 mph
8. Should hit threshold here, if not do 4.5% @ 6.5 mph…& always feel free to do more 😉

Work Down (nice & easy):

1. 2.5% @ 6.0 mph
2. ” ” @ 5.5 mph
3. “. ” @ 5.0 mph

Should be around 20-22minutes

Cool down:

• Light jog @ 4.5 mph 5 minutes
• Walk 3.5 mph 3-5 minutes

You’ve just completed a full 30 minutes of cardio!

Just starting out: Try Treadmill Week 1

Shoot for doing some form of cardio EVERYDAY! Try implementing a treadmill sprint workout 1-3 times per week. If your lucky enough to live somewhere were it’s cold & snowy take advantage of this workout you can do inside. No nice weather needed 😉 Even if you hate doing them, you know you’ll feel a great sense of accomplishment when completed or at least you’ve burned 200-300+ calories, YEAH! Need help staying accountable? Get yourself a Fitbook, write down your workouts & keep track of what you are eating.

Get off your butt & MOVE!

~E

P.S. I’d love to hear feedback for those of you who do any of my treadmill sprint workouts.