There’s nothing like a great workout outside on a cool fall day. But if you can’t get outside, take your workout inside and hit the treadmill.
Get to Know the Treadmill
- The higher you set your speed, the faster the treadmill will go. For this workout, you’ll want to set your speed for at least a brisk walk. Challenge yourself by increasing your speed to a jog or full-out run. Be careful not to set your speed too fast too soon to avoid injury.
- Incline: This sets the steepness of your treadmill. Think of it as a hill. The higher the incline, the steeper your treadmill will be.
- Base pace: This is whatever speed, or MPH, is moderate for you. Not a stroll and not too fast, somewhere in the middle.
- Push pace: This means exactly what it says. Go all out!
Lastly, warm up for five minutes before starting your treadmill workout. Try this warm-up workout to get your heart rate up and loosen the muscles.
The Treadmill Workout (walk or run, alternating between your base and push pace)
Round 1
*Set your incline to 2.0
- 0:00-2:00 minute: Push pace
- 2:00-3:00 minute: Base pace
- 3:00-5:00 minute: Push pace
- 5:00-6:00 minute: Base pace
- 6:00-7:00 minute: Push pace + 2 mph (For example, if your push pace is 5.0, increase it to 7.0)
Round 2
Same as above, but set your incline to 3.0
Round 3
Same as above but set your incline to 0 and add 2 mph to ALL push pace segments.
