20 Minute Treadmill Interval Plan (and why you should try it!)

picture from treadmillreviews.com

The past 3 weeks or so I've been incorporating intervals into my treadmill routine at the gym. I realized that the Tabata-style workouts that have helped me lose fat are easily done on a treadmill, too! I used to just do a walk to warm-up, then a slow run pace for 2 minutes and my regular/difficult pace for the next 15-20 minutes. Here's how I changed it up ( and kept things interesting...)

Warm-up at 3.6 mph for 2 minutes

Jog at 6.0 for 8 minutes

Jog at 6.2 for 3 minutes

Intervals: alternate between 6.2 and 8.0 every 30 seconds for  5 minutes

Jog at 6.0 for 1 minute

Cool-down at 3.6 for 1 minute

That's a 20 minute workout! Not only does it burn more calories, make the time go quickly, and keep you present and focused on your workout, but it increases your body's endurance for more regular activities, like cycling (Burgomaster, Hughes). Basically, doing sprint intervals makes your muscles more efficient at using your body's energy. Never doing boring old runs again? Me either.

I have noticed that my endurance is increased from doing these sprint intervals a few times a week: my legs feel more svelte when I go on steady state runs outside for my dog. I've started doing some sprint intervals outside, too, to try and get Sadie swole.


If you're interested in reading the article I used for my information, here is the link.

Buns and Delts

I don't know about where you live, but here has been rainy all week. Last night there was a break in the rain, so I tore at the opportunity to take Sadie for a job. She really needed it. Afterwards she rolled around on the carpet and did a dance of joy. Afterwards, I threw in some laundry and did a HIIT workout, since it had been a while. I didn't think I would make it through all three rounds, but I pushed myself and I felt GREAT afterwards. I used dumbbells and held them on my shoulders for the jump lunges and prisoner squats, so there was added delt work.

This workout was adapted from  the "Fit Sweat" workout on dailyhiit.com 

Afterwards I made a mango, melon, pineapple smoothie to reward myself. It was glorious.

Buns and Core workout and Breakfast

Here is another HIIT workout. I did it last night because I was short on time. After a quick run I did this in my basement and used my 8 lb dumbbells and 10 lb ankle weight belt (for the around the worlds). I only did 2 rounds because of the time, but I liked this one!

This workout was adapted from the "OMG Tight Workout" from Dailyhiit.com

I also wanted to share with you guys something I made this morning that was amazing: Cloud bread peanut butter banana sammies. SO good!

I just toasted the cloud bread in a pan with some coconut oil, then added about 1 tblsp of natural peanut butter and 1/4 a banana. Eat with a fork!

Legs and Abs

Here is a nice 12-minute workout adapted from dailyhiit.com's "Twelve Minute Killer Curves". Not too cardio-intensive, but make sure you're drinking lots of water (especially if it's 95 degrees there all of a sudden like it is in MD and you work out outside like me :) ). I used my Ugi ball for the weight in the abs exercises, and two 8 lb dumbbells for the others. Heavier would have been better, but that's what I've got!

Happy sweating!

If It's Worth It Workout

Ahh I can smell the spring grass this morning. Which is weird since it was raining ice last night while I was walking Sadie... My tendoniitis is still not completely better, but I'm sorta over it. I did some higher impact stuff last night (meaning I flexed my feet to do push-ups and elevated ball planks) and I'm still alive! Miracle of miracles! So here's a workout intended to bring your heart rate up and crank up the fat-loss sweat.

Complete this Tabata as 20 seconds work, 10 seconds rest. Go for 4 rounds.

If it's worth it to you, you'll make it happen.

Enjoy your sweat!

Death to Adductors

Alright, here's another workout in the Tabata format. It's pretty cardio intensive, and the leg lifts are KILLER. Good luck ;)

Also, I just realized it but this should say "ADDUCTORS" in the picture title. Darn.

{This workout was adapted from a workout from dailyhiit.com}

I went to my parents' lake house on Thursday night for the weekend, but I managed to workout on Friday (pats self on back) while my boyfriend yelled encouraging things to me from upstairs ("why are you breathing so loudly?" "Shuddap") ( he's a gem). We didn't have internet or phone service at my house, so I made up a little cardio routine to make myself feel better about all the beer, cured meat, and aged cheese I stuffed into my little mouth over the course of 3 days. It was hard.

Also, I'm now back on the clean eating after that little 3 day hiatus. Oh well, life goes on.

March 5th Workout 

Today's workout was a little calmer in terms of me dying and sweating all over my carpet, but it was definitely still hard. I'm sure my abs, hip flexors, and hip abductors will be feeling it tomorrow!

These moves have strange names, and I couldn't think of anything more descriptive that was short enough for artwork, so if you have any questions as to what they are, visit Bodyrock.tv for the Sweet Nothing workout to see a breakdown. They are all moves that you can do without weight, and I don't even have a Ugi ball, I just used two big firm pillows for the balance moves.

Have fun!

Ever wondered what "Tabatas" are?

High intensity intervals are good for your heart. They also don't do your waistline any harm, either. Here's a beginner's guide to Tabata intervals. Adding these little gems to your workouts can help your body become a more efficient metabolizer!