Custom Cardio Workouts

Modify these cardio workouts for maximum burn!


Are you still using the pre-set workouts on the treadmill and still not getting the chiseled physique you want? Plugging in the same old cardio workouts on the treadmill can make your sessions stale. Experts say you can burn more fat if you, not the machine, are in charge of your workout. Now you can become your own coach with these three treadmill workouts that you can modify for maximum burn! So grab a stopwatch, a towel and this issue of FitnessRx and customize your cardio!

Beginner Treadmill Workout – The Calorie Crunch Pyramid

Workout Time: 45 Minutes
Three sets of timed intervals that build up to two six-minute running efforts. The workout winds down with moderate and slow jogging. Good for the novice wanting to shave calories, or anyone wanting to stay fit while recovering from an injury.

 

Running Time

(Minutes)

Task

Speed

(mph)

Incline

Interval Duration

(Minutes)

0-5

Warm-Up Walk

2.5

Level

5

5-6

Speed Walk

3.0

Level

1

6-8

Slow Jog

3.5

Level

2

8-11

Moderate Jog

4.0

Level

3

11-13

Recover Walk

2.5

Level

2

13-15

Slow Jog

3.5

Level

2

15-19

Moderate Jog

4.0

Level

4

19-25

Run

4.5

Level

6

25-27

Recover Walk

2.5

Level

2

27-33

Run

4.5

Level

6

33-37

Moderate Jog

4.0

Level

4

37-39

Slow Jog

3.5

Level

2

39-45

Cool-Down Walk

2.5

Level

6

 

Options to modify the Calorie Crunch Pyramid into your own custom cardio session:
• Punch the pace: Increase or decrease the speed in each effort by .5 mph.
• Make a mountain out of a molehill: Elevate the incline by one to five percent
throughout the second set.
• Rewind: Perform workout in reverse order.

Advanced Treadmill Workout – The Fat-Blaster

Workout Time: 45 Minutes
A pyramid of interval duration and treadmill incline matched with an inverted pyramid of speed makes this workout a real fat-smashing venture.

 

Running Time

(Minutes)

Task

Speed

(mph)

Incline

Interval Duration

(Minutes)

0-5

Warm-Up Jog

3.5

Level

5

5-8

Run

6.5

Level

3

8-9

Recovery Jog

2.5

Level

1

9-13

Run

6.0

Level

4

13-14

Recovery Jog

2.5

Level

1

14-19

Run

5.5

5%

5

19-20

Recovery Jog

2.5

5%

1

20-26

Run

5.0

5%

6

26-27

Recovery Jog

2.5

5%

1

27-32

Run

5.5

5%

5

32-33

Recovery Jog

2.5

Level

1

33-37

Run

6.0

Level

4

37-38

Recovery Jog

2.5

Level

1

38-41

Run

6.5

Level

3

41-45

Cool-Down Jog

2.5

Level

5

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