My favorite way to do this is according to the song I'm listening to. I have the best workout playlist, and when I'm on the treadmill, I'll blast up the speed at every 'chorus' of the song. It is like I'm creating my own personal spinning class... on the treadmill, I love it! Other ways you can do this is by turning up the incline during a walking workout (intense!) or by increasing the intensity on the bike or elliptical (try keeping your strides at over 160 strides/min during the tough intervals!). There are NUMEROUS interval exercises listed online or in magazines, but here is one example of an hour treadmill workout that torches 500 calories!
Set the treadmill incline to zero, and after warming up begin this workout.
Time | Pace (mph) | Calories Burned* | RPE** |
00:00-05:00 | 5.0 | 1-3 | |
05:00-8:00 | 6.0 | 27 | 4-7 |
8:00-9:00 | 7.0 | 10 | 8-10 |
9:00-12:00 | 6.0 | 27 | 4-7 |
12:00-13:00 | 7.5 | 11 | 8-10 |
13:00-16:00 | 6.0 | 27 | 4-7 |
16:00-17:00 | 7.0 | 10 | 8-10 |
17:00-20:00 | 6.0 | 27 | 4-7 |
20:00-21:00 | 7.5 | 11 | 8-10 |
21:00-24:00 | 6.0 | 27 | 4-7 |
24:00-25:00 | 7.0 | 10 | 8-10 |
25:00-28:00 | 6.0 | 27 | 4-7 |
28:00-29:00 | 7.5 | 11 | 8-10 |
29:00-32:00 | 6.0 | 27 | 4-7 |
32:00-33:00 | 7.0 | 10 | 8-10 |
33:00-36:00 | 6.0 | 27 | 4-7 |
36:00-37:00 | 7.5 | 11 | 8-10 |
37:00-40:00 | 6.0 | 27 | 4-7 |
40:00-41:00 | 7.0 | 10 | 8-10 |
41:00-44:00 | 6.0 | 27 | 4-7 |
44:00-45:00 | 7.5 | 11 | 8-10 |
45:00-48:00 | 6.0 | 27 | 4-7 |
48:00-49:00 | 7.0 | 10 | 8-10 |
49:00-52:00 | 6.0 | 27 | 4-7 |
52:00-57:00 | 5.0 | 36 | 1-3 |
Next time you're at the gym, give it a try! YOU CAN DO IT!!!
Morgan :)
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