Fire Up Your Treadmill Workout

Increase Calorie Burn With HIIT Cardio

This week’s HIIT cardio is a fast-paced routine that involves a treadmill set to the highest incline it can go. You definitely won’t be bored with this program, as you will be changing movements every 15 reps for a total of 20 minutes. Let’s see how fast you can go and how many rounds you can complete in 20 minutes. Set the timer and GO!

Not Your Average Treadmill Workout - Calisthenics amp up the fun & calorie burn

Step 1 – LUNGE

Set your treadmill at the highest level (or a level with which you are comfortable). I set my pace to 2 MPH and performed 15 walking lunges while holding on to the sides for balance. The less you use your arms to help stand up, the more advanced you make it. Take long steps and get deep into the lunge. To make the movement easier, grab on to the top of the treadmill for support and don’t descend as deep into the lunges. Perform 15 lunges each leg.


Next, up the speed to around 4-6 MPH. Starting with your right leg forward and keeping your hips pointing forward, shuffle step 15 times. Then repeat leading with the left leg. If you need more support for balance, grab on to the sides.


Keeping the same speed, begin an exaggerated jog where you pull your knees up as high as you can. You will really feel this in your glutes, abs and calves. Make sure to squeeze your corePerform 15 high knees for each leg for a total of 30.


Finally, slower the speed to the pace lunge pace. Then, carefully step on to the sides of the treadmill and perform 15 quick bodyweight squats.

Repeat these steps for as many rounds as you can in 20 min! It’ll shock you body, and give you a good sweat in a short amount of time! Good luck!

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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