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.

 

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Comments ( 8 )
2275954374
ambarolivas wrote:

I 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 Abuse
destinysvihl wrote:

What is this "power walking"?

11/1/2009 08:48:13 PM Report Abuse
sjcj8251 wrote:

I'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
darrowmel wrote:

Yes you can workout at curves if you pay the money but some of us cant afford that so working out at home is our only fitness option!

11/1/2009 11:20:40 AM Report Abuse
katalina2603 wrote:

how do u strength train on the treadmill. what are the execrises?

11/1/2009 10:15:46 AM Report Abuse

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