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.
- Warmup — Walking 3 minutes. Speed: 3.5
- 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.)
- Side shuffles left. 45 seconds. Speed 3.0.
- Sprint. 30 seconds. Speed 8.0.
- 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 🙂
Circuit 1: (Repeat circuit 3x total)
- Lying Hip Lifts (20) (Use lower abs to lift hips)
2. Stability Ball V-Up (15) (Use lower abs to raise legs)
3. Stability Ball Crunches (20) (Be sure to get full back extension in “A”)
Rest 45 seconds.
Circuit 2: (Repeat circuit 3x total)
1. Side Plank With Dip (20 each side) (Feel the burn in your obliques)
2. Side Plank With Rotation (add dumbbell when ready) (12 each side) (Use abs to twist)
3. Reverse Crunches (20) (Use lower abs to pull up legs and lift hips)
Rest 45 seconds.
Circuit 3: Cardio!
Feel free to choose the type of cardio you want to do, but don’t do the same type of cardio every time you workout. (i.e. using the same machine, the same level, the same intensity, etc). Here are my favorite cardio workouts:
- 20 minutes of High-Intensity Interval Training (HIIT) on the elliptical, treadmill, or stationary bike. HIIT means you set the controls to “Interval.” When the level is difficult you sprint, and when it’s easy you go slowly and rest. Your “sprint” or “work” interval should last between 15 and 30 seconds, but you should not be able to do it longer than that. If you can, it’s too easy and you need to make the level harder. Try my favorite treadmill HIIT workout for some good ideas.
- 20 minutes of HIIT on the step master. Watch this video to see how that is done the best! I would only recommend using the step master once or twice a week.
- 40 minutes of steady pace cardio on the elliptical, treadmill, or stationary bike.
- 30 minutes of steady pace cardio on the step master.
I am a HUGE believer in HIIT because it burns twice the fat in half the time. How is that not the best thing ever? I never really saw great results in my fitness level when I only did steady pace cardio, so if you’re looking for the next step to torch that fat, you’ve found it! I can do three sessions of HIIT on the step master one week and see a full on six-pack by the end. It’s amazing, let me tell you.
So there you go! Make sure you’re really going slowly through your abs exercises so you recruit those abs, and try not to half-ass them by the end. Speed is NOT essential to making those exercises work!
Good luck with the workout, and let’s burn some calories!
Circuit 1 – Abs Warmup: (Repeat circuit 3x total)
- V-up with toe touch (add dumbbells when ready) (15)
2. Stability ball plank (hold for 30 seconds to a minute)
3. Russian twists (30 total)
Rest 45 seconds.
Circuit 2 – Chest: (Repeat circuit 3x total, without pausing between each exercise)
- Dumbbell pec fly on incline bench (15)
2. Dumbbell chest press on incline bench (15)
3. Pushups (to failure)
Rest 45 seconds.
Circuit 3 – Arms: (Repeat circuit 3x total, without pausing between each exercise)
- Walking lunges with dumbbell bicep curls (30 total)
2. Reverse lunge with hammer curl (30 total)
(Be sure to step backwards, instead of forwards like you did in the previous exercise, and, unlike the picture, keep palms facing each other when you curl up.)
3. Tricep pulldown (20)
4. Tricep dip (using assisted dip/pullup machine, or from a bench) (20)
[Read How To Do a Tricep Dip here for hints and tricks!]
Rest 45 seconds.
That’s it! Now realistically, if you must rest between each exercise, do so because I don’t want you to pass out or not be able to finish the workout, especially if you haven’t previously worked out your upper body very much. My recommendation is to use lighter weights if you want to simply tone and define your arms. If you’re trying to get some size, use heavier weight. And by “light weight,” I mean whatever is really heavy by reps 15-20. “Heavy weight” should be very difficult by rep 6 or so.
If you need to get some cardio in, I would suggest to do it today (chest and arms day), on shoulders and back day, and of course the cardio and abs day. That way you’re not missing cardio sessions, and you don’t have to do them on a leg or butt day (trust me, you don’t be able to). I like to start my workout with either a 20-minute HIIT session, or a 40-minute low-intensity session, like jogging, cycling, or uphill walking (rotate HIIT and low-intensity back and forth day to day).
Now that the holidays are in full swing and the season of Christmas
cookies and holiday drinks, um, parties is upon us, I thought it would be a good idea to share some tips on how to manage your weight during the holidays, without cutting out the fun of the season. I’m the first person to make a batch of holiday treats and get into the spirit of things so I know it’s not easy sticking to your diet this time of year, but if you follow these tips, you can do some damage control and not have any regrets on how your year ended.
- Set a goal for the holidays. What do you want to gain? You can choose to spend this time recovering from an intense workout regime you have been following for the past several months; you can set a goal to simply maintain your current level of fitness to a reasonable degree; or if you are trying to really put on some muscle (this is mostly for men) you can take advantage of this time to bulk up. If you have a realistic goal in mind and a plan to follow, you will be much more likely to not go overboard during the holidays.
- When you know you will be going out that evening, have a good, high volume workout beforehand with a large muscle group like legs or glutes, or do a long session of HIIT (High Intense Interval Training). This will make sure you are burning a lot of calories after your workout is over, allowing you to consume more without it having too much of a negative effect.
- The next morning do your HIIT. No exceptions! It doesn’t matter if you’re hungover, or tired, or anything, just do it!
- Don’t “save” your calories when you know you will be having big meal that night, meaning, don’t starve yourself that day so you can eat more at dinner without feeling bad. Eat normally (healthy choices) and be smart about it. Also, don’t turn the whole day into a cheat day because that will make the recovery so much harder.
- At the dinner or party, take the least-worst option. If you have the choice between liquor and wine, choose wine. Red or white? Red. Have one slice of pie, not three. You get it 🙂
- A great idea is to go on a 3-day low-carb diet after your festive meal. Vegetables are always good to eat so don’t cut those out, but eliminate all grains, rice, potatoes, etc. for the next 3 days.
Don’t beat yourself up about eating a little extra this month. Just make sure it’s not out of control, and be mentally prepared to attack the fat in January!
And don’t forget to have fun! Merry Christmas and happy holidays everyone!