Fat-Burning Treadmill Workout

cardio2

This is my favorite treadmill workout because it’s HIIT, and it has enough variety for time to pass quickly. I usually this for 30-40 minutes.

  1. Warmup — Walking 3 minutes. Speed: 3.5
  2. Side shuffles right. 45 seconds. Speed 3.0. (Start at 2.5 just to get the hang of it, and increase as much as you are comfortable with. Keep knees bent and arms in front of you when shuffling.)
  3. Side shuffles left. 45 seconds. Speed 3.0.
  4. Sprint. 30 seconds. Speed 8.0.
  5. Walk. 1 minute. Speed 3.2.

Repeat (excluding the warmup) until 30 minutes is up.

The treadmill speeds that are listed here are close to what I do. If it seems too hard or too easy for you, simply adjust as needed! Remember to keep pushing yourself each time. Try sprinting a few seconds longer than you did last time, or increase the speed a little every time 🙂

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Shoulders and Back

shoulders and back

A lot of girls (me included, at one time) don’t think they need to develop their shoulders and back because they don’t want to look manly. But trust me, a well-toned back is one of the sexiest body parts you can have! This workout will help build narrow shoulders, help get rid of “armpit fat,” love handles, and back fat. Yeah, none of that is attractive. And the benefit to having muscular shoulders is that it makes your body more proportioned and narrows your waist, giving you more of that desired V-shape.

Circuit 1: Shoulders

1. Heavy alternating dumbbell shoulder press

shoulder press (Use the heaviest weight you can for these, if you want to build some shoulder muscle and definition. If you only want to tone, use light weight. Heavy weight= a weight where your max reps is 6-10. Light weight max reps should be 15-20. I like to do these seated on a bench, especially when using heavy weight.)

2. Front raise (20)

front raise (Use a light weight)

3. Incline bench lateral raise (15)

incline bench (Use a light weight. The reason for doing it on the incline bench is to keep constant tension on the shoulder to make the exercise more effective.)

4. Rear delt flys (light weight, 15)

You can either use dumbbells while bent at the waist as in this picture:

rear delt fly

Or you can use a rear delt machine:

rear delt machine

Rest 45 seconds. Repeat for 3x total.

Circuit 2: Back

1. Chin ups (on assisted machine if necessary) (15)

assisted chin up

2. Lat pulldown (15)

lat pulldown (use a medium-wide grip as shown)

3. Bent over row (barbell or dumbbell) (15)

bent over row (Be sure to use the underhand grip as shown. This recruits your lower lats, which gives your waist a more tapered look!)

4. Seated row (15)

seated row (Be sure to keep your back straight and chest out. Feel free to use this, or any seated row machine that your gym has).

Rest 45 seconds. Repeat for 3x total.

Circuit 3: Cardio

I purposely left out an abs session today so that they can recover, and so that you have plenty of energy for a good cardio sesh! Sometimes I like to do my cardio first, sometimes I feel like doing it after, so the order is up to you. Just make sure you get a solid 20-30 minutes of HIIT or 40 minutes of steady-pace.

Click here for my absolute favorite treadmill workout that doubles for a leg-slimmer too!