Top 5 Treadmill Workouts. - Lose Weight & Get a … · checking out our free guide on ... your...

Top 5 Treadmill Workouts.

To Burn Fat.

© 2016 Builtlean Llc | All Rights Reserved.

BuiltLean.com

Treadmill workouts that are fun & get results

BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

Thank You.I just want to say thanks for

checking out our free guide on

the 5 Best Treadmill Workouts,

which will challenge your

fitness and help you improve

your body.

Enjoy the workouts!

MARC PERRY CSCS, CPT

Founder & CEO

BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

The Benefits of Treadmill Running

The Cons of Treadmill Running

Tips Before You Begin Your Treadmill Workout

30:30 Sprint Interval

60:60 Sprint Interval

Endurance Ladder

Hill Intervals

Combo Sprints & Bodyweight Strength

By Kristin Rooke & Marc Perry

Disclaimer

This e-book is for reference and informational

purposes only and is no way intended as medical

counseling or medical advice. The information

contained herein should not be used to treat,

diagnose, or prevent a disease or medical condition

without the advice of a licensed medical professional.

Before making any changes in your lifestyle, you

should consult with your physician.

No part of this book may be reproduced in any form

without permission in writing from the author or

publisher, except for the inclusion of brief quotations

in a review.

In This E-Book.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

Convenient

Regardless of the weather outside,

you can comfortably run on a

treadmill indoors. Almost all

conventional gyms have more than

one treadmill, so you usually don’t

have to wait. You can just go to the

gym, hop on a treadmill, and get

your workout done.

Easy To Track Improvements

When you’re running outdoors,

it’s not that easy to track your

improvements (unless you have a

running app or fitness tracker), and

it’s also not always easy to push

yourself. On a treadmill, you’re in

control of the speed and incline.

That means, you can gradually

increase the intensity of your

workouts and track your progress

over time. Seeing your speed

increase is incredibly motivating.

Easier On Your Joints

Street running can be intense on

your joints, especially if you’re

overweight or have knee issues.

Treadmills are padded, so they

decrease the impact of your foot

strike.

1 2 3

The Benefitsof Treadmill Running.


Physically Easier

When you run outside, you are

100% responsible for propelling

your body forward. On a treadmill,

the ground is being pulled

underneath your feet. This changes

your muscle recruitment. At the

same time, you don’t have to

contend with wind resistance or

imbalances in the ground. As a

result, running on a treadmill is

often easier than running outdoors.

You can level the playing field by

setting your treadmill incline to at

least 1%1.

Increased Calf Activation

Because you have to run against

the speed of the belt, your calves

have to work harder on a treadmill.

This can lead to tight calves and

increased potential for injuries such

as shin splints, achilles tendonitis,

etc.

Less Outdoor Time

Exercising outdoors provides

so many benefits, in addition to

burning calories. You get fresh air,

vitamin D, and decreased stress.

People who exercise outside

tend to have feel more revitalized

and energized, and have lower

incidences of depression.

The Consof Treadmill Running.

1 2 3

1 Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci. 1996;14(4):321-7.


Add A Small InclineTo match the challenge of running outdoors, just set your treadmill to an incline of at least 1% if possible. This will get your glutes and hamstrings more involved in your treadmill workouts.

Train SmartYou’ve probably seen funny videos of people flying off treadmills. If you haven’t, it actually happens. Be careful when you train and never train past failure.

Have FunThese workouts will give you plenty of variety to spice up your workouts. While you are training hard, always remember to have some fun and enjoy the workout.

Tips Before You BeginYour Treadmill Workout.


30:30SprintIntervalsWhen your sprint sets are short, your focus is on speed. You want to push your body outside of your comfort limits and go “breathless”.

Don’t hold back!

Perform 5 rounds of sprints,

working hard for 30 seconds and

resting for 30 seconds.

After your sprint interval, hold on

to the handlebars and safely jump

your feet to the side platforms

outside of the belt for your rest

interval. When it’s time to sprint

again, hold the handlebars and

safely jump your feet back onto the

belt for your work interval.

If you’re new to sprinting, start at

an incline of 6 and a speed of 6.

Gradually work your way up to an

incline of 10 and a speed of 10.

You don’t have to increase the

speed and incline simultaneously.

You can progressively increase

your speed, or your incline, to

increase the challenge of the sprint

intervals. For example, when you’re

comfortable at a 6 speed and 6

incline, increase the speed to a 7 or

8, and keep the incline at 6. You’ll

probably notice your intervals are

more challenging. ___30

secondsrest

30seconds

sprint

>>>5

rounds

Speed1010

Incline

Speed88

Incline

Speed66

Incline

Beginner Intermediate Advanced

5:00minutes


60:60SprintIntervalsHere, your focus is on endurance. Because you’re running for a longer period of time, you might not run as fast. Work at a speed that’s challenging, but that you can maintain for 60 seconds. Set-by-set, it should be more difficult to maintain the same intensity. Try to keep your settings the same from start to finish!

Perform 5 rounds of sprints,

working hard for 60 seconds and

resting for 60 seconds.

After your sprint interval, hold on

to the handlebars and safely jump

your feet to the side platforms

outside of the belt for your rest

interval. When it’s time to sprint

again, hold the handlebars and

safely jump your feet back onto the

belt for your work interval.

You don’t have to increase the

speed and incline simultaneously.

You can progressively increase

your speed, or your incline, to

increase the challenge of the sprint

intervals. For example, when you’re

comfortable at speed 6 and incline

3, increase the speed to 7 while

keeping the incline the same.

10:00minutes

___60

secondsrest

60seconds

sprint

>>>5

rounds

Speed107

Incline

Speed85

Incline

Speed63

Incline



Endurance LadderDuring an endurance ladder, you’ll be pushing your speed over the course of 4-minutes. You start slower, and gradually increase your speed to challenge your endurance. Think about it as a race - you want to finish fast.

Every minute on the minute,

increase your speed by one full

level. The first minute should feel

comfortable, and every minute

thereafter should build until you’re

approaching breathless in the last

minute.

Push through the full 4-minute

interval, and then rest for 60

seconds. During the rest interval,

you can either walk at a level

3, or jump your feet to the side

platforms and catch your breath.

Be sure to decrease the speed of

the belt during the rest interval if

you decide not to walk.

20:00minutes

___60

secondsrest

2incline

4rounds

minute 15

minute 16

minute 17

minute 26

minute 27

minute 28

minute 37

minute 38

minute 39

minute 48

minute 410

minute 412



HillIntervalsThere are few exercises that are more challenging than running hills. During these intervals, your hill incline is going to increase while your speed stays the same. Get ready to feel the burn!

Your work interval is 3-minutes

long. Every minute on the minute,

increase your incline by one full

level while maintaining the same

speed.

At the end of the 3-minute work

interval, rest for 60 seconds by

either returning to your starting

incline and walking at speed 2, or

by safely jumping your feet to the

side platforms. Remember to set

your treadmill back to your starting

speed and incline if you opt for full

rest.

16:00minutes

___60

secondsrest

4rounds

minute 13

minute 15

minute 16

minute 24

minute 26

minute 27

minute 35

minute 37

minute 38

Speed

9Speed

7.5Speed

6



Combo Sprints &Bodyweight StrengthWe’re combining the best of both worlds here, fusing sprints with bodyweight exercises. Your work-to-rest is 30 seconds on, and 30 seconds off. This workout is a total body challenge that’s great to do with a partner. Are you ready?

Set your incline to a 1.5, and choose

a speed that’s challenging for

30 seconds. If you can, maintain

the same speed for every sprint

interval. Alternate between a sprint

interval and a bodyweight exercise,

taking 30 seconds of rest between

each. You only have 2 rounds, so

keep the intensity high for every

interval.

12:00minutes

2rounds

___30

secondsrest

30seconds

work

>>>

Speed

10

1.5Incline

Speed

8

1.5Incline

Speed

6

1.5Incline

Sprint Sprint SprintPushUps

Bodyweight Squats

Plank Knee to Elbow


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