#WorkoutWednesday: Progressive Treadmill Run

Happy Wednesday All!

Looking to burn some calories before turkey day next week? Try this progressive treadmill run for your next cardio session!

Warmup: Walk for 5 minutes

The Workout: Increase your running speed every 5 minutes.  At the same time, decrease the incline you are running at. Complete one round for a total of 20 minutes.

  1. Run at 6.0 mph* and set incline to 3
  2. Increase speed to 6.5 mph and decrease incline  to 2
  3. Increase speed to 7.0 mph and decrease incline to 1
  4. Increase speed to 7.5 mph and decrease incline to 0

*adjust speed according to you!

Cool Down: Walk 5 minutes

What’s your favorite cardio workout?

Talk soon!

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#MotivationMonday: Let’s Run

Happy Monday All!

Given the recent nice whether, I have been trying to get outdoors as much as possible before it turns icy and cold. With that being said, getting in the sun and going for a run a few times a week as helped my mood tremendously!

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To track my runs, I use two different devices: a TomTom Watch and MapMyRun.

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When I ran in high school, my watch was my best friend. I still use it from time to time, but I tend to stick more to MapMyRun now. I like the fact that the app tells you the mileage and pace in your ear, so I can adjust my pace based on how I am feeling. Plus, you can add friends and create a support community!

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How do you incorporate getting outdoors in your workouts?

Talk soon!

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#Workout Wednesday: Stair Intervals

Happy Wednesday All!

I figured I would switch it up and squeeze in a quick 30 minute interval training session (on the stairmaster stepmill) between my classes instead of going for a run. Here’s what you do:

5 minute warm-up (easy level)

2 minutes on, 3 minutes off (4 Rounds Total)

  • The 2 minute period is your working interval. Pick a moderately challenging level and climb some stairs! (I kick it up to level 15-18 to increase my heart beat.)
  • The 3 minute period is your rest time. I usually decrease my working level by  3-5 levels depending on how I am feeling!
  • Repeat until you hit 25 minutes on the clock!

5 minute cool-down (easy level)

And that’s it!

What’s your favorite way to burn calories when you are short on time?

Talk Soon!

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