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Throw Down Tuesday: Treadmill Burner

One of the best and most effective ways to shred fat, condition the heart, and skyrocket metabolism is through a technique called high-intensity training.  High-intensity utilizes both the anaerobic and aerobic systems to put your work out into over drive.  These workouts are shorter and much more INTENSE.  You can get in and get out with BIG results.  Ideally, high intensity workouts should only be performed 1 – 3 times per week.  More than 3 bouts can leave too much stress on the body and result in over training fatigue or injury.


This weeks Throw Down is a treadmill run.  If you do not have access to a treadmill, then honey… open your front door and GO!

0 – 1:00 Slow Jog or Walk
1:00 – 3:00 Jog
3:00 – 4:00 Run
4:00 – 5:00 Jog
5:00 – 6:30 Run
6:30 – 7:00 Sprint
7:00 – 8:00 Walk
8:00 – 9:00 Run
9:00 – 10:00 Sprint
10:00 – 11:00 Walk
11:00 – 14:00 Jog + 1.0 speed
14:00 – 15:00 Sprint
15:00 – 16:00 Walk
16:00 – 19:00 Jog at 5.0 incline
19:00 – 20:00 Walk at 8.0 incline
20:00 – 21:00 Jog at 8.0 incline
21:00 – 22:00 Jog + 1.0 speed at 8.0 incline
22:00 – 24:00 Jog at 5.0 incline
24:00 – 25:00 Walk
25:00 – 26:00 Jog
26:00 – 27:00 Run
27:00 – 28:00 Sprint
28:00 – 30:00 Jog

Walks are an active walk at a speed of 3.0 to 4.5

Jogs should be a comfortable run that you can hold for a few minutes

Runs should be an effort of about 75% or 2 points higher than your jog.

Sprints should be all out effort of 90 – 95% or 3 t0 3.5 points higher than your jog.

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