Killer Treadmill/Floor Workout

by Friday, October 28, 2016

I usually workout in a class setting- thats just my personal jam. I get off on competition and the energy of other people working out with me.

But if you aren’t a group-fitness fiend OR if you find yourself traveling a lot OR you just prefer a normal gym sesh…things can get a little boring and you may wonder how to shake it up with your workouts and keep your body guessing.

Whenever I travel I either hit the road to run outside or I hit the treadmill and do an interval running workout combined with a cardio-driven floor routine.  It keeps my heart rate up and burns A LOT of calories in as short a time as possible.  In and out fast!

I’m already obsessed with my first “Go-to Travel Workout” but sometimes I just like a little change to mix it up, which is why I came up with this lovely little heart-pounding routine.  It involves playing with treadmill incline, so it’ll be sure to tighten up the back of your legs and your bum in no time.

treadmill2

I like to do the treadmill portion first to get it over with…and it lasts a little over 20 minutes, but it FLYS BY! Believe me!


Killer Treadmill/Floor Workout


Treadmill Work

Jog at 5-6 for 3 minutes to warm up
Run at 7-8 for 2 minutes
Challenging run at 8-9 for 1 minute
Recover with a brisk walk of light jog for 1 minute
Jog at 5-6 for 2 minutes
Incline up to 4% challenging run at 7-8 for 1 min
Incline up to 8% run at 6.5-7.5 for 1 min
Incline up to 10% run at at 6-7 for 1 min
Recover with a brisk walk for 1 minute
Jog at 5-6 for 1 min
Run at 7-8 for 1 minute
Sprint at your fastest pace for 30 seconds
Jog for 1 minute
Sprint at your fastest pace for 30 seconds
Recover 1 minute, walk or jog
Jog at 5-6 for 1 minute
Run 7-8 1 min
Sprint 30 seconds
Recover!

Next, take a breather…wait about 3 minutes to cool down and then move to the floor and complete the following workout FOR TIME! All you need is a jumprope.  And remember to move through the movements quickly- keep that heart rate up and those muscles burning!

Floor work

100 single unders with jump rope (50 double unders)
20 burpees (chest must touch floor and you must jump and clap your hands together at top)
40 fast air squats
100 single unders (50 double unders)
50 sit ups
15 push ups (chest must touch floor)
20 burpies
100 single unders (50 double unders)
20 jump squats
15 V-ups
DONE!

 

What you sweat is what you get!

 

Xo Katrina

 

2 Responses
  • Sara
    October 29, 2016

    [* Shield plugin marked this comment as “trash”. Reason: Failed GASP Bot Filter Test (comment token failure) *]
    I keep trying to get my husband to invest in a treadmill, he won’t do it.

    • fitkatadmin
      November 1, 2016

      Well, it definitely is an investment! Especially a good one…. do you belong to a gym?

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