Skipping the Treadmill

A fun & effective calorie burner

Time to fire up those legs again, but instead of just running and jumping, we are frolicking! Yes, I said, “frolicking.” Why can’t killer cardio be fun, right? In this session, we are going to do some SKIPPING—some thing most of us rarely, if ever, do. Changing up our movement will most definitely shock the body, work up a sweat and add some fun to the process. Here we go!

STEP 1 – Let’s Skip!

Set your treadmill to a 12% incline and a speed of 3.5 – 4.5 miles per hour. I do 4.5 mph, but you may need to adjust the speed down, if you are shorter than me (I’m 5’9″). Now, start skipping!

SKIPPING-THE-TREADMILL-ins2Squeeze your core, push hard on the ball of your foot one at a time and use those glutes to pull your knees high. Since you’re at an incline, you’ll need to use your arms to help propel yourself up AND forward. Go ahead and Skip-To-My-Lou for 1 minute!


Next, adjust the speed higher until you are a nice, brisk run. I set mine to 6.5 mph. Run for 1 minute.


SKIPPING-THE-TREADMILL-ins3Hop off the side of the treadmill, and for balance, loosely grip on to the side of the treadmill. Perform 8 single leg squats per side. Complete all reps on one side before moving on to the other. This allows you to incorporate some for lower body toning while having a slight break to allow your heart rate to come down a little before beginning again.

Repeat this 6 times, and you’ll wonder how skipping around as a child always seemed so easy!

Have fun!

Jessica James is a IFBB Bikini Pro and Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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