On recent mornings, with Sunshine State temps dipping into the teens, 20s and 30s, the cardio machines at my gym have been packed. It seems even the most hard-core outdoor runners and cyclists would rather resign themselves to the treadmill or indoor bike than turn into human popsicles.
I'm a Spinning instructor, so of course I am biased to the glories of indoor cycling. With the right music and instructor, it's easy to get a Badass workout that is anything but boring.
The treadmill, however, is another story. Group classes in "treadmill" aren't exactly a popular offering, so there you are facing the machine and dreading the next monotonous half hour or however long you plan to suffer through, right?
Well, be bored no more. The secret to making the treadmill fun is to make it fun -- and challenging. Mix up the incline, the speed. You can even use it (carefully!) to do side shuffles that work your outer and inner thighs. If you're training for a race, this sort of training is the same premise as doing sprint drills at the track. The result is a faster pace, a better race.
Here's a routine that I often use. It uses speed bursts and changes in the incline to strengthen the heart and legs and shape the Badass. This one is 30 minutes, but if you want to go longer just add a minute to the speed intervals or rest intervals. If you want to go shorter, say 20 minutes, shave a minute off the rest periods. And if you're strong enough to do these intervals at a faster clip, go for it with your Badass self!
As with everything, know your fitness level and limits. If your exercise up until now consisted of walking out to get the morning paper, take time to work up to this. Or slow everything down, starting with a walk and doing a slow jog on the intervals. Make the inclines less steep. None of us are judging. We all know that even the Baddest of Badasses don't start at the finish line, but we get there sooner or later!
Not Bored Badass Treadmill Fun
- First 2 minutes: Warm up at a pace of 4.0 mph, no incline
- Next 3 minutes: Continue warm up at pace of 5.5 mph, at an incline of 0.5
- For 2 minutes: Run at a pace of 6.0, at an incline of 1.5
- For 2 minutes: Keep the pace at 6.0 mph, and boost the incline to 2.5
- For 1 minute: Drop the pace to 4.0, and boost the incline to 4.0
- For 2 minutes: Run at a pace of 6.5 mph, at an incline of 1.5
- For 2 minutes: Boost the pace to 7.0, at an incline of 1.5
- For 1 minute: Keep the same pace, and boost the incline to 3.5
- For 2 minutes: Drop the pace to 6.0, at an incline of 1.5
- For 2 minutes: Boost the pace to 7 mph, and boost the incline to 2.5
- For 1 minute: Drop the pace to 6.0, and boost the incline to 5.0
- For 2 minutes: Run at a pace of 6.5 mph, at an incline of 2.0
- For 2 minutes: Boost the pace to 7.0, at an incline of 1.5
- For 1 minute: Last push! Keep the pace at 7.0, but boost the incline to 5.0
- Next 2 minutes: Drop the pace to 5.0, drop the incline to 1.0 and jog it out
- Last 3 minutes: Walk at a pace of 3.5 or 4.0
Stretch for 5 minutes, and give yourself a Badass thumbs up! Cuz' you rocked it.
Coming up: Clean eating for your weekend
