09.07.2017

Wellness Wednesday || Interval Treadmill Workout + Accompanying Playlist

(Pullover | Capris)

Hands down, I prefer running outside to the grind on a treadmill… I feel as if all I do on the thing is stare at the clock and ask myself, “How has it only been 30 seconds?” So, I reserve outdoor runs for a steady pace, and have relegated the treadmill to interval training. I first started intervals when I was training for my second half marathon and wanted to improve my time. I’d read that they were great for that, but I also had done some research into HIIT and it’s general effectiveness in workouts. In a nutshell, it works. So, when the temps hit unbearable this past weekend, and running outside wasn’t an option, I opted for a quick interval workout on the treadmill. I varied my incline, and speed, and not only got my heart rate up, but also a great workout….. I decided to share it today, along with a few favorite songs to pair with it, in case you’re looking to add a little variety to your workout too.

Interval Run On The Treadmill 

Warm-up: 5 minutes, Incline: 0 / Speed 4.0 (or a brisk walk)
Jog: 3 minutes, Incline: 2.0 / Speed 6.0
Run: 5 minutes, Incline: 2.5 / Speed 6.5
Jog: 2 minutes, Incline: 1.5 / Speed: 6.0
Sprint: 1 minute, Incline: .5 / Speed: 7.0
Jog: 2 minutes, Incline: 1.0 / Speed: 6.0
Sprint: 1 minute, Incline: .5 / Speed: 7.2
Jog: 2 minutes, Incline: 1.0 / Speed: 6.0
Spring: 1 minute, Incline: .5 / Speed 7.4
Jog: 2 minutes, Incline 1.0 / Speed 6.0
Sprint: 1 minute, Incline .5 / Speed 7.6
Jog: 2 minutes, Incline 1.0 / Speed 6.0
Sprint: 1 minute, Incline .5 / Speed 8.0
Cool Down: 3 minutes, Incline 0 / Speed 4.0

Playlist 

 Lose Yourself: Eminem
Honest: The Chainsmokers
Big On Big: Migos
7/11: Beyoncé
My House: Flo Rida
Can’t Stop The Feeling: Justin Timberlake
Fade: Kanye West
Let Me Love You: DJ Snake ft Justin Bieber
I Could Be The One: Avicii + Nicky Romero

(Leggings | Hoodie c/o  (very similar option here) | Hat)

(Sneakers (size down))

Comments

  1. Marla says:

    Love your blog by the way! Could you tell us where you get all your rings? Looking for some good rings that won’t tarnish. Happy Holidays to you and your adorable family!!!