Three 30-minute Treadmill Workouts to Spice Up Your Routine

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Posted 2/15/2010

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Three 30-Minute Treadmill Workouts to Spice Up Your Routine
Coach Jenny Hadfield

This time of year always reminds me of the Bill Murray movie Groundhog Day. Bill plays a weatherman covering the annual Groundhog Day Festival in a small town in Pennsylvania who finds himself repeating the same day over and over again. The drab days of winter can really make your treadmill workouts can take on that same feeling and lead you right into a motivational rut.

The best remedy for the winter treadmill blah's is a healthy dose of something new! A little variety keeps your routine fresh and gives you something to look forward to, no matter what the day brings. Weave these 30-minute treadmill workouts into your routine for a little winter pick-me-up. They will turn your workouts into something you want to do, versus something you have to do. Start every workout with a 5-minute walking warm up and finish with a 5-minute walking cool-down. Doing so is a wise investment of time and will allow your body time to ease into and recover from the intensity of the demands of the workout.

[Note to Newbies: If you are new to the active life, make sure to develop a solid base of regular walking or running at least three time per week for 30-60 minutes each before weaving these workouts into your schedule. You'll progress faster with a lower risk of injury and burnout.]

The Music Mix Mash-Up: Move to the rhythm of your own beat.
Create a music mix alternating a slow-to-moderate song like the "Cupid Shuffle" by Cupid, with a fast paced song like "Say Hey" by Michael Franti, for a total of 30 minutes. After the warm up, run or walk for the duration of the first song (slow-to-moderate) at a comfortable effort level where you can talk while you're moving. Pick up the pace to a comfortably hard level where you can hear your breathing and you're just outside your comfort zone for the entire duration of the fast paced song. Resume the easy effort to recover when the next slow-to-moderate song comes on and continue to alternate fast and slow for the 30-minute mix. Time really flies by quickly when you're jamming to your favorite tunes!
**Check my music list on BeeWellforLife.com for some great running and walking tunes for this workout!

The Mountain Climber: Moving up and down hills strengthens your legs and your stamina.
Changing the incline on the treadmill is just like strength training for your legs. The added resistance is a great way to increase the intensity, burn a ton of calories and utilize a variety of muscles.

Start walking or running at 0% grade for 5 minutes at an easy effort level (conversational pace).
Set 1 = Keeping the speed the same, increase the incline to 1% and run/walk for 1 minute. Then 0% for 2 minutes to catch your breath.
Set 2 = Increase the incline to 2% and run/walk for 1 minute. Then 1% for 1 minute. Then 0% for 2 minutes to catch your breath.
Set 3 = Increase the incline to 3% for 1 minute, then 2% for 1 minute, and 1% for 1 minute. Recover with two minutes at 0%.
Set 4 = Increase the incline to 4% for 1 minute, then 3% for 1 minute, and 2% for 1 minute and finally 1% for 1 minute. Recover with two minutes at 0%.
Finish walking or running at 0% grade for 2 minutes at an easy effort level (conversational pace) and cool down.

The Pyramid: Time flies when you move at the speed of light.
Alternating the speed of your workout with fast and slow intervals boosts cardiovascular fitness and performance.

Start with 10 minutes of easy paced walking or running. Then alternate the following:

30 seconds at a comfortably hard intensity - 1 minute easy effort to catch your breath
60 seconds at a comfortably hard intensity - 2 minutes easy effort to catch your breath
90 seconds at a comfortably hard intensity - 3 minutes easy effort to catch your breath
60 seconds at a comfortably hard intensity - 2 minutes easy effort to catch your breath
30 seconds at a comfortably hard intensity - 1 minute easy effort to catch your breath

Finish with 5 minutes of easy paced walking or running and cool down.

Learn Why Bee Active is an important part of the BeeWell for Life Program