Burn 2,000 Calories on the Treadmill
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Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.
Monday
- Power walk: 30 minutes
- Strength-train: 20 minutes
Total: 50 minutes
Tuesday
- Warm up: Walk easily, then briskly: 3 minutes
- Power walk: 2 minutes
- Run fast (but don't sprint): 2 minutes
- Repeat Steps 1 & 2: 10 times
- Cool down: Walk easily: 2 minutes
Total: 45 minutes
Wednesday
- Warm Up: Walk easily: 5 minutes
- Do your favorite strength-training move: 12 reps
- Power walk at 4% to 6% incline: 3 minutes
- Repeat Steps 1 & 2: 6 times
- Cool down: Walk easily: 5 minutes
Total: 40 minutes
Thursday
- Warm Up: Walk easily, then briskly: 3 minutes
- Power walk: 2 minutes
- Run fast (but don't sprint): 2 minutes
- Repeat Steps 1 & 2: 6 times
- Cool down: Walk easily: 3 minutes
Total: 30 minutes
Friday
- Repeat Monday's routine
Saturday
- Warm Up: Walk easily, then briskly: 5 minutes
- Power walk: 2 minutes
- Run fast (but don't sprint): 4 minutes
- Repeat Steps 1 & 2: 6 times
- Cool Down: Walk easily: 4 minutes
Total: 45 minutes
Sunday
- Rest
Originally published in FITNESS magazine, November/December 2008.
Comments ( 11 )
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What is strength training?
1/30/2010 12:54:54 AM Report Abusehi, my name is annie and at one time i could walk the world but now at 49 years old its kinda hard for me to get motivated and i would like to add i do have a treadmill and i was wondering if fitness can e-mail me a easy work-out on my treadmill and i want to add that my knees are not like they use to be please help with a moderate work-out right now i weigh almost 170 lbs and i would like to get down to 150lbs thanks
11/30/2009 10:31:01 AM Report AbuseI love the workouts I can actually take to gym because I don't work out at home and I don't like to buy all the extra bands and equipment the magazine uses in their workouts. Plus, I love using weights. I wish they would show more workouts with weights too. ps. You can get a gym membership at Planet Fitness for 10$/month!
11/2/2009 10:07:36 AM Report AbuseWhat is this "power walking"?
11/1/2009 08:48:13 PM Report AbuseI'm going to try this on Monday 11/2, I will let you all know how this turns out!!!
11/1/2009 02:00:58 PM Report Abuse