The 20-Minute Treadmill Workout That Torches Fat
Walkers should stay closer to the lower ends of the speed range, while runners should work toward the higher ends. (Use this trick to toggle between speeds so you don't waste time pressing the speed-up and speed-down buttons over and over). Regardless of whether you're running or walking (or doing a mix of both), remember these form tips from Micheli and Roemer: Keep your head directly over your shoulders, instead of jutting it forward; squeeze your lower abs to keep your lower back from arching or rounding; relax your upper body (shoulders should be down, not up by your ears); and keep your arms bent at 90 degrees.
3-Minute Warm Up
1 minute – Your speed should be between 3 mph and 5.5 mph and incline at zero.
Breathing shouldn't be hard at all right now.
1 minute – Stay at zero incline, but increase your speed by .1 or .2 mph.
1 minute – Bump up your speed by another .1 or .2 mph, while keeping your incline at zero.
1-Minute Recovery – Set your speed between 2 and 3 mph. You should be walking slowly enough to catch your breath.
4-Minute Rolling Hill Walk or Run
1 minute – Set your incline at 4 percent and your speed between 3.2 mph and 6 mph.
This should feel challenging.
1 minute – Bring the incline back to zero, but increase your pace by .1 or .2 mph.
1 minute – Raise the incline back to 4 percent while holding your faster pace.
Shortening your strides will help you handle the incline.
1 minute – Bring the incline back to zero, but increase your pace by another .1 or .2 mph.
5-Minute Rolling Hill Walk or Run
1 minute – Set your speed between 3.2 mph and 6 mph with zero incline.
1 minute – Raise your incline to 10 percent and bring your speed down to between 2.5 and 4 mph. Pump your arms faster to help you get up the hill.
1 minute – Lower the incline back to zero and increase your speed to between 3.4 and 6.5 mph.
1 minute – Raise your incline to 10 percent and bring your speed down to between 2.5 and 4 mph.
1 minute – Set the incline back at zero and increase your speed to between 3.5 and 6.7 mph.
4-Minute Flat Push
1 minute – Start with zero incline and speed between 3.2 mph and 6 mph.
1 minute – Bring your speed up to between 3.7 and 7 mph, keeping the incline at zero.
1 minute – Recover at between 2 and 3 mph.
1 minute – Get your speed up to between 4 and 7.5 mph–your fastest speed of the workout.
1-Minute Recovery/Cool Down