Total Body Treadmill Workout!

PJ

Get Fit for Fall!

It’s your friendly neighborhood trainer, PJ, with a kick-butt HIIT workout for you.

To complete this calorie-killer you will need a treadmill, a stability ball, one heavy dumbbell (anywhere from 12lb-30lb, depending on your fitness level) and a pair of moderate dumbbells (8lb – 20lb).

It’s all laid out for you below, so print off this blog, get your runners on and go get busy.

Warm-up:

  • 10 minutes at either a brisk walk (beginners), or a jog (int/adv) at a 2% incline. Then increase your speed and incline according to the Intervals described below.

Intervals:

Beginner:

  • Increase speed to 3.4-4.4mph (depending on your fitness level)
  • Increase incline to 10%
  • At every 30 second mark decrease the incline by 2% until you are back to 2% (total time: 2:30 minutes)
  • Hop off treadmill and perform the Exercises below

Intermediate:

  • Increase speed to 4.5-5.5mph (depending on your fitness level)
  • Increase incline to 10%
  • At every 30 second mark decrease the incline by 2% until you are back to 2% (total time: 2:30 minutes)
  • Hop off treadmill and perform the Exercises below

Advanced:

  • Increase speed to 5.6-6.6mph (depending on your fitness level)
  • Increase incline to 10%
  • At every 30 second mark decrease the incline by 2% until you are back to 2% (total time: 2:30 minutes)
  • Hop off treadmill and perform the Exercises below

Hard-Core:

  • Increase speed to 6.7-8.0mph (depending on your fitness level)
  • Increase incline to 10%
  • At every 30 second mark decrease the incline by 2% until you are back to 2% (total time: 2:30 minutes)
  • Hop off treadmill and perform the Exercises below

Exercises:

Perform 10 reps of the following 5 exercises and then hop back onto the treadmill for your 2nd interval. Aim for 3-6 full rotations of the workout (2:30 minutes of hill intervals on the treadmill and 10 reps of each exercise = 1 rotation).

#1: Suspended Crunches

#1: Suspended Crunches

#2: Lunge & Twist (use heavy dumbbell)

#2: Lunge & Twist (use heavy dumbbell)

#3: Push-Ups on the Ball

#3: Push-Ups on the Ball

#4: Supermans

#4: Supermans

#5: Renegade Row (use moderate weight dumbbells)

#5: Renegade Row (use moderate weight dumbbells)

Want more exercises? Check out our YouTube Channel!

Want a plan to lose those last 10 pounds? Check out our Go-Fit 21 Plan!

Want a complete lifestyle overhaul? Check out our 6-Week Shape Up Plan!

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About PJ

PJ is the exercise & fitness half of the Go Fit Gal team. The Go Fit Gals provide online nutrition, diet & fitness programs. Getting fit & healthy has never been easier! Check us out at www.gofitgals.com.

Posted on October 7, 2013, in Challenges, Exercises, Fit Tip, Health and tagged , , , , . Bookmark the permalink. 3 Comments.

  1. yodelingheidi@yahoo.com

    A little something for Jacques!!!!!

    Sent from my iPhone

  2. Beautiful blog and workouts!

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