Let’s face it: Walking a couple of days a week on the treadmill for 20 minutes while listening to your favorite tunes isn’t exactly an exhilarating exercise routine to help you produce results. No, you don’t have to lace up your running shoes and take to the streets running to get a good calorie-burning workout. With a few modifications to your normal treadmill routine, you can develop a plan to help strengthen and sculpt your body that also leaves you energized. As with any cardio routine, warm up before you begin and cool down afterward to avoid injury.
Jog to Fitness
Incorporate jogging to kick a regular walking routine into high gear. My Treadmill Trainer suggests jogging for two minutes at 75 percent of the treadmill’s maximum speed and then walking for four minutes. Repeat this combination for 30 minutes to get the most from this cardio treadmill workout.
Inclined to Burn
Get your heart rate up and burn more calories by incorporating interval training into your treadmill cardio routine. Interval routines mix things up by combining walking, running and incline techniques. Prevention Magazine suggests walking for five minutes at 3 to 4 mph with the treadmill at a 0 or 1 percent incline, then increase to a 4 or 5 percent incline. For maximum effect, repeat twice and add another five minutes of walking at a 0 or 1 percent incline. Challenge yourself each month by increasing the incline from 4 or 5 percent to 6 or 7 percent.
Add variety to a treadmill routine by speeding up your pace. Instead of walking at a brisk pace, kick your treadmill into high gear and alternate back and forth from a power walk to a jog for 30 minutes. Transition between five minutes of fast walking and two minutes of a slow jog to tone your muscles.
Toned legs, thighs and buttocks–what more could a woman dream of? Try walking lunges on your treadmill for a cardio workout that can help strengthen your muscles, giving you a toned, curvy lower body. This routine is also great for helping sculpt abs. Slow down the speed on your treadmill for this cardio routine. The power is in the movement of the lunge. To do this exercise, ABC Fitness explains that you want to keep your back straight and stomach in tight while you move your right foot forward and bend both of your knees. Hold on to the front or side rails of your treadmill for safety. Point your left knee toward the base of your treadmill and then walk and alternate the position of your legs. My Fit Tribe suggests walking at 1 mph, while doing three sets of 30 lunges.
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