Intermediate Treadmill Workout

Variety, as they say, is the spice of life. For many people, they would rather spend time at the dentists office getting their teeth cleaned than hop on the treadmill. They think it's boring and monotonous.

However, with a little variety, and program that is meant to challenge you both physically, and mentally, the treadmill can be a lot of fun. You won't plod along on this treadmill workout. The pace will vary, the intensity will vary, and your incline will vary.

You'll train like an athlete, not a long distance runner. This type of training sheds weight like you won't believe. Plus, if you want to play sports you'll smoke the people on the field because your gas tank won't ever be empty.

This is pretty similar to the workouts I use to get myself ready to play soccer. Even at 40 years old, I can play with people who are 10 - 15 years younger than I am. And, I can hang with them for the entire game.

I know a lot of you are probably not interested in playing sports and you're more intersted in shredding weight. This program will get you losing weight quickly...And, you'll spend a whole lot less time at the gym, because these are short - but intense - workouts.

Don't let how short the workouts fool you...Even though you'll be spending less time on the treadmill than a standard slow pace workout, you will still burn more calories. And, unlike longer, slower paced workouts, this one will continue to burn fat throughout the day...not just the time that you are working out.

Getting the most from your treadmill workout

Just like many of the workouts shown here, I suggest you get yourself a heart rate monitor. That way, you can precisely regulate your intensity - a huge key to success.

Also, since this routine is considered more advanced, you should clear it with your doctor before you start. If you are not able to jog for 30 minutes right now, you should consider the beginner treadmill workout before undertaking this one.

Intermediate Workout Routine

In this routine, there are three different workouts which you will alternate. You will do a total of 5 workouts for the week. Here's how your weekly plan will look.

• Monday: Workout 1
• Tuesday: Steady state workout
• Wednesday: Workout 2
• Thursday: Steady state workout
• Friday: Workout 1

Then, the following week, you will start back where you left off, on workout 2. So, you next weeks schedule will look like this:

• Monday: Workout 2
• Tuesday: Steady state workout
• Wednesday: Workout 1
• Thursday: Steady state workout
• Friday: Workout 2

Workout 1 nd 2 are interval workouts. You will run hard duing your interval and then you will either cut back your pace to a slow job, or walk. It's up to you to decide which is right for you. Better conditioned people will probably want to jog, while those in need of more conditioning will want to walk.

Start both workout 1 and 2 with a warm up at a light pace. 60% of your max heart rate for 5 minutes should be sufficient. If you feel like you need more time to warm up, go ahead and take more time.

Workout 1: This workout will consist of 90 seconds intervals, followed by two minutes of jogging or walking. Do this work-rest set 4 times.

When doing the intervals, try to keep your heart rate around 85%.

Once you have completed your fourth sprint, you are done. Spend the next five minutes cooling down at a moderate pace of 4 or 5.

Workout 2: This workout is similar to the Workout 1. The difference is, you will do 30 second intervals with 1 minute of jogging or walking. Do this for a total of 20 minutes, alternating between running and jogging.

Steady state workout: For this workout, you will not do any intervals. You will jog at a steady state. Yes, I know it's boring, but you can't do intervals everyday. The steady state day will help your body recover, so that you can tackle the intervals on the following day without being overtrained.

Stead state work should be done at 65% of your max heart rate. If weight loss is your goal, do the workout for 30-45 minutes.

As you progress, you can vary the work and rest ratios so that you work harder longer, and rest less. For example, you might decide to do 1 minute intervals with 1 minute of rest. This is much harder than 30 second intervals with 1 minute of rest.