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Hi Everyone,
This was my workout last night. It’s a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout!
If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below.
I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout.
Enjoy!
Melissa
Beginner: 5-10 Minutes of cardio, 10 reps
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps
Part 1: Interval Cardio on the Treadmill
Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted.
Part 2:
1. Chair/Side Squat
2. Up/Down Dog (Dive Bomber)
3. Reach Through Situp
4. Lunge with Kickback (right)
5. Lunge with Kickback (left)
Part 3: Repeat Cardio Workout
Part 4:
1. Hip Press (right)
2. Hip Press (left)
3. Bicycle
4. Sumo Pushup
5. Ab Twist
Can i do 10 minutes jump rope intervals for cardio instead of treadmill?
Absolutely! That would be a great alternative!
I converted the speeds to km/hour… though I doubt if that’s right, becaus now I can’t even get to the firts maximum speed.. which is like 13.6.. I hope one day I can
This was a great workout!
Did this today except my MPHs were only between 7-10 but I did 2-3 incline. Then I did stairs on second cardio interval, 9 sets of 5 in 10 min. Great workout!