Blast your bottom half
I ripped this workout out of SELF Magazine, an old one. I love these walking workouts. Same runners high, way less intensity.
I did this work out this morning and sweat so much I was embarrassed. I can already tell I am going to be sore, which I love and I incinerated calories.
5 minutes Warm up at 3 mph and a 1 percent incline. Gradually increase to 3.6 mph and a 2 percent incline.
10 minutes Increase incline 2 percent every 2 minutes until you’re at 12 percent.
2 minutes Maintaining incline, decrease speed to 2.5 to 3 mph. Holding handrails, step off the belt. Turn around and walk backward.
1 minute Holding handrails, step off the belt. Turn around and walk forward.
4 minutes Raise incline to 15 percent, speed to 3.5 mph. Do stride intervals: Alternate 1 minute of short strides, 1 minute of long strides. Repeat.
3 minutes Reduce incline to 10. Do speed intervals: Alternate 1 minute at 3.5 mph, 30 seconds at 4.5 mph. Repeat.
6 minutes Reduce incline to 6 percent, speed to 4 to 4.5 mph. Decrease incline 1 percent until it is flat.
8 minutes Increase incline to 1 percent; maintain speed. Increase incline 1 percent every minute until it is at 9.
6 minutes Decrease incline to 4 percent. Do four of the following speed intervals: 1 minute at 3.5 mph, 30 seconds at 4.5.
5 minutes Reduce incline to 1 percent. Each minute, decrease speed by 0.1 to 0.2 mph until you are at 3 mph.
August 21st, 2007 at 10:53 pm
That sounds like a fun workout. I should try it when I finish the half-marathon. Until then, I run until I cry.
August 22nd, 2007 at 9:03 am
Sounds like a math problem. As Nano will tell you, I can barely walk and chew gum at the same time. I don’t think I could work out and keep track of all of that.