Workout Of The Week: Making The Treadmill Work For You

Blue skies, quiet roads, a light breeze and an I'll-just-run-in-a-vest temperature. 

Idyllic. 

Top: H+M // Level Leggings: Sweaty Betty // Trainers: Asics Kayano


Unfortunately I don't live in California, I live in the UK and these conditions are few and far between, especially few and far between it seems on the days I have the time and motivation for a run. I choose road over treadmill any day of the week, sometimes even in drizzly rain but some days I'm thankful for a plan B treadmill session. 

I'm not a plodder, I grew up sprinting and it took til the age of 20 for me to manage more than 1 lap of the track, but in the last 18 months I've become fonder of the challenge of longer runs and how amazingly fit you feel when 6 milers begin to feel effortless.  That said, this is why my treadmill workouts are NEVER longer than 25 minutes. If you must run indoors, make it as short as possible? Yes?  

Hardcore run intervals that burn fat the quickest and literally eat up the calories are the possibly only way I manage to tackle treadmill-itus. Effort can be increased by speed or incline, not just staying on the machine for longer, so here we have the ultimate change-it-up-if-you-want-to treadmill blast. 

Warm Up: 2 Minutes 8kph light jog. 

2 Minutes: Hard Effort 12kph+  Incline 3
2 Minutes: Recovery 7kph+ Power Walk / Slow Jog Incline 1
2 Minutes: Hard Effort 12kph+  Incline 3
2 Minutes: Recovery 7kph+ Power Walk / Slow Jog Incline 1
2 Minutes: Hard Effort 13kph+  Incline 3

2 Minutes: Recovery kph+ Power Walk / Slow Jog Incline 3

2 Minutes: Hard Effort 13kph+  Incline 3

2 Minutes: Recovery 9kph+ Power Walk / Slow Jog Incline 1

2 Minutes: Hard Effort 13kph+  Incline 3

20 Mins DONE.

Warm Down: 2 Mins 6kph Walk Incline 1

The more you do this workout, the easier it will feel. Progress comes so quickly if you are really challenging yourself, so make sure you mix up the speed and ratio so the last 2 minutes are a real effort. If you are a beginner, 1 minute intervals are great place to start! Listen to your body.
- Ending feeling invigorated not completely exhausted is what you want. 

Happy HIIT,

B xx