Over the history of this blog I have written a number of posts about the benefits of interval training for fat loss. It is a necessary element to include in your training if are looking to get lean, and so much more effective than the common "cardio" workout, which consists of training at a low intensity for 20-60 minutes. Man, that is so boring. I just don't get how people put themselves through it.
Here is an interval based workout that will take you under 30 minutes to complete. It is perfect if you are short on time and are looking for something new to try on a treadmill. Warning: if you do this at your typical fitness club you may turn a few heads. But that is what you want anyway. It just makes you look like you know what you are doing.
I would recommend doing this workout 1-3 times per week and make sure to separate each workout with a day off. Like all training programs, this program is only good for as long as it challenges you are does not bore you. Throw this workout into your training for 4-5 weeks and make sure to add some variety into it.
Treadmill Attack Workout:
Step 1: Warmup for 5 minutes at a comfortable speed in order to increase your heart rate to approximately 60-70% of your maximum heart rate. To find your maximum heart rate minus your age from 220. From here multiply that number by 0.60,0.65, or .70 to find the range you should be in. If you do not want to do the math, get your heart rate between 115 - 130 beats per minute. That is the gauge I use for a normal fit individual.
Step 2: Step off the treadmill. It is recommended to pause or stop the treadmill track for safety purposes. Once you are off of the treadmill perform these three exercises in sequence.
a. Speed squats for 15 repetitions or more. Hold onto a med ball or weighted plate for additional resistance if you want.
b. Push-ups for 5 repetitions or more.
c. Plank for 15 seconds or longer.
* Note: these three exercises are just a guideline. There is one exercise for lower body, one for upper body, and one for abdominals. I recommend changing the exercises to keep you interested and challenged.
Step 3: Get back on the treadmill and run for 1-2 minutes. Work at a speed where it will be difficult to maintain the speed for more than the 1-2 minutes. Your heart rate should be between 80-90% of your maximum heart rate. You should find it difficult to talk to someone when you are performing this. If you can chat easily with someone while running then you are not going fast enough.
Step 4: Repeat the second and third step for a total of three to five times. Remember, to take a break or discontinue the workout if you feel short of breath or ill.
Step 5: Once you are finished make sure to cool-down on the treadmill for 3-5 minutes and/or stretch lightly for 5 minutes.
