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  • The 20-Minute, 300-Calorie Treadmill Challenge

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    Emily Pitre
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    This document outlines a 20-minute treadmill workout that burns 300 calories and tones the lower body. It provides the speed, incline, and duration for each interval, starting at 3.0 mph and 1% incline for the first 3 minutes and increasing the intensity throughout by raising the speed up to 6.0 mph and incline up to 7%. The workout finishes with lower intensity intervals to cool down.

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    New Workouts

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    This document outlines a 20-minute treadmill workout that burns 300 calories and tones the lower body. It provides the speed, incline, and duration for each interval, starting at 3.0 mph and 1% incline for the first 3 minutes and increasing the intensity throughout by raising the speed up to 6.0 mph and incline up to 7%. The workout finishes with lower intensity intervals to cool down.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    77 views3 pages

    The 20-Minute, 300-Calorie Treadmill Challenge

    Uploaded by

    Emily Pitre
    This document outlines a 20-minute treadmill workout that burns 300 calories and tones the lower body. It provides the speed, incline, and duration for each interval, starting at 3.0 mph and 1% incline for the first 3 minutes and increasing the intensity throughout by raising the speed up to 6.0 mph and incline up to 7%. The workout finishes with lower intensity intervals to cool down.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    The 20-Minute, 300-Calorie Treadmill Challenge

    To get your best body in less time, try this 20-minute run-walk from Aundrea
    Hasselbach, founder of tread20.com. You'll blast fat and calories and tone your
    lower body.

    Minutes: 0:00-3:00 Miles Per Hour: 3.0 Incline: 1


    Minutes: 3:00-3:30 MPH: 3.5 Incline: 2
    Minutes: 3:30-4:00 MPH: 3.5       Incline: 4
    Minutes: 4:00-4:30        MPH: 3.5 Incline: 6
    Minutes: 4:30-5:00 MPH: 3.5 Incline: 7
    Minutes: 5:00-6:00        MPH: 4.0 Incline: 1
    Minutes: 7:00-7:30 MPH: 4.5 Incline: 2
    Minutes: 7:30-8:00 MPH: 4.5 Incline: 4
    Minutes: 8:00-8:30        MPH: 4.5         Incline: 6
    Minutes: 8:30-9:00        MPH: 4.5 Incline: 7
    Minutes: 9:00-10:00       MPH: 3.5 Incline: 1
    Minutes: 10:00-11:00 MPH: 6.0 Incline: 1
    Minutes: 11:00-12:00     MPH: 3.5 Incline: 1
    Minutes: 12:00-12:30 MPH: 5.0 Incline: 2
    Minutes: 12:30-13:00 MPH: 5.0 Incline: 4
    Minutes: 13:00-13:30     MPH: 5.0 Incline: 6
    Minutes: 13:30-14:00 MPH: 5.0 Incline: 7
    Minutes: 14:00-16:00 MPH: 3.5 Incline: 1
    Minutes: 16:00-17:00 MPH: 6.0 Incline: 1
    Minutes: 17:00-20:00 MPH: 3.0 Incline: 1

    Bike

    Minutes What to Do RPE


    0:00-5:00 Warm up gradually. 5
    5:00-7:00 Pedal steadily at about 85 RPM (level 7-10). 5-7
    7:00-8:00         Speed up to 100 RPM (level 7-10). 7-9
    8:00-14:00 Repeat minutes 5 to 8 twice more, going 2 5-9
    minutes moderate and 1 minute fast.
    14:00-15:00 Recover for 1 minute. 5
     
    Elliptical

    Minutes What to Do RPE


    15:00-18:00        Move at a moderate level (level 6-9). 5-7
    18:00-20:00    Increase setting (level 14-16). 7-9
    20:00-25:00 Repeat minutes 15 to 20, gradually slowing in 5
    last 30 seconds to a moderate intensity.

     
    Treadmill

    Minutes What to Do RPE


    25:00-27:00 Walk briskly or jog (3.5 or 5.8 MPH). 5-7
    27:00-29:00 Run at a quicker pace (5.8-7.0 MPH). 7-9
    29:00-33:00  Repeat minutes 25-29. 5-9
    33:00-35:00 Walk briskly or jog (3.5 or 5.8 MPH). 5-7
    35:00-40:00 Cool down (3.0-4.5 MPH). 4

    Monday
    Power walk: 30 minutes
    Strength-train: 20 minutes
    Total: 50 minutes

    Tuesday
    Warm up: Walk easily, then briskly: 3 minutes
    Power walk: 2 minutes
    Run fast (but don't sprint): 2 minutes
    Repeat Steps 1 & 2: 10 times
    Cool down: Walk easily: 2 minutes
    Total: 45 minutes

    Wednesday
    Warm up: Walk easily: 5 minutes
    Do your favorite strength-training move: 12 reps
    Power walk at 4% to 6% incline: 3 minutes
    Repeat Steps 1 & 2: 6 times
    Cool down: Walk easily: 5 minutes
    Total: 40 minutes

    Thursday
    Warm up: Walk easily, then briskly: 3 minutes
    Power walk: 2 minutes
    Run fast (but don't sprint): 2 minutes
    Repeat Steps 1 & 2: 6 times
    Cool down: Walk easily: 3 minutes
    Total: 30 minutes

    Friday
    Repeat Monday's routine

    Saturday
    Warm up: Walk easily, then briskly: 5 minutes
    Power walk: 2 minutes
    Run fast (but don't sprint): 4 minutes
    Repeat Steps 1 & 2: 6 times
    Cool Down: Walk easily: 4 minutes
    Total: 45 minutes

    Sunday
    Rest
    Next: Lindsay Price's Treadmill Workout

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