SPICE UP THAT TREADMILL WORKOUT
I am a total baby when it comes to winter weather! I HATE being cold!!! If I cannot wear shorts and a tank top to do an outdoor run, you will find me on the treadmill or taking a hot yoga class at Charleston Power Yoga. I love to be dripping with sweat. I love feeling the sweat drip off my face, shins, and my clothes being soaked. And yes I am one of those people, who does not mind the humidity when training. Since it is not hot and humid all year round here in Charleston, I take it indoors and this is how I get my sweat on during the winter months.
My goal for winter workouts is to make them quick, efficient, and effective! That is why I am a huge fan of HIIT and Circuit Training. They accomplish everything I need and want to achieve in a short period of time. The other added benefit of HIIT workouts is that it targets fast-twitch fibers, which will help you burn more calories during the workout AND after the workout. This is also known as the “after-burn effect”, which allows your body to continue to burn calories well after your workout is over. Pretty awesome right? And that is why I want YOU to try it out to get your heart rate up...to burn those calories...and get your sweat ON!
With that being said, it is time to suck it up buttercup and jump on the treadmill and just do it! I used to dread the treadmill, but it really is honestly not that bad. You just have to put your “Positive Patty Pants” on and break up the monotony of walking or running on it and have some fun. Keep an open mind...Try new things...And try adding these “specific HIIT workouts you can do on the treadmill”.
After you try some of those treadmill workouts and you are still wanting something a little bit more challenging, you start adding in some circuit training. It is so important that we do not neglect strength training. Cardio and Yoga workouts are great, but having strong muscles are key to our daily activities, posture, and for helping us succeed in whatever training goals we are looking to achieve.
*Side Note* - Living a healthy and active lifestyle is a lot of work! It takes time to find out what works best for your body, age, goals, and needs. My advice to you is to stay open-minded. Try new things. Listen to YOUR body. Do not compare yourselves to others...just DO YOU!
And now back to our regularly scheduled post...Try adding these two bodyweight circuits into your next treadmill workout.
15 Minutes on the TREADMILL
Perform 3 rounds of the below circuit. Rest 45 seconds between each round.
15x Squat Jumps + 30x Reverse Lunges (alternating)
Hop back on the hamster wheel!
15 Minutes on the TREADMILL
Perform 3 rounds of the below circuit. Rest 45 seconds between each round.
30x mountain climbers - to right side plank with 15 hip raises - to 15x push-ups
30x mountain climbers- to left side plank with 15 hip raises - to 15x push-ups;
REST you are DONE!!!
Here are a few TIPS:
When you are on the treadmill add in some variety - hills, sprints, or side shuffle. It is really easy for the body to plateau and your body will easily get used to the same old thing, so spice it up and challenge yourself.
If the body weight circuits aren’t challenging enough, grab some dumbbells or add more repetitions.
Think outside the box...If you have more time, add in more time on the treadmill
Remember to stay hydrated...Listen to your body...And TRY to have fun with it!
Feel free to reach out to me if you have any questions or concerns. I love hearing from you!
Good Luck!
