Happy Workout Wednesday! I’ve mentioned my general dislike for the treadmill before – running on the treadmill makes the workout pass much more slowly, and is usually less enjoyable than running outside. One thing that does make me enjoy the treadmill is inserting speed intervals throughout the workout, so I am constantly challenged and the time passes more quickly. I’ve given you one treadmill workout that lasts 45 minutes, and today I’ll share another one that only takes 30 minutes!
I like working out in the morning because it sets a positive tone for my day and gives me the opportunity to focus on my health right from the start. Monday morning, though, I just couldn’t roll myself out of bed early enough to get in my run before heading off to the airport. I felt a little disappointed in myself, and my energy was lagging throughout the day, so I asked my team if I could take a quick evening break to hit the hotel gym. I wanted something that would make me feel energized, prevent me from quitting out of boredom, and get a good sweat going … all in a short amount of time.
The workout turned out great! The short bursts of speed were a great way to stay focused. It was challenging while it lasted, but not too hard that I felt drained afterwards, and I felt like I got in a good workout despite running less than my usual time and distance. I try to use 0.5% – 1% incline on the treadmill, which more closely mimics outdoor conditions (due to complicating factors like elevation changes and wind resistance) – for this workout, I used 0.5%.
You can customize this workout based on your personal speed. If you want to stick to 30 minutes, but need to slow down the speeds a little bit, you may reduce the number of intervals (or, keep 6 speed intervals and go beyond 30 minutes). If you want to speed up a little bit, you may get more intervals accomplished within 30 minutes! Personally, I used 6.0mph (10:00/ mile) for my warm-up, 8.6mph (6:58/ mile) for my speed intervals, and 6.6 (9:05/ mile) for my recovery intervals. This got me to 3.5 miles in just under 30 minutes, then I slowly jogged to reach 30 minutes, bringing me to 3.6 miles total. Enjoy your workout, and let me know what you think!
And two links for you, since this is a very short post:
- 10 more boredom-busting treadmill workouts from Self Magazine
- The 10 “types” of people you see in the gym <– such a funny read! I’ve been #3, #5, #6, and #10 before, but NEVER #4!
Last thing – a quick apology to my other blogger friends, as I’ve been a terrible reader and commenter over the last week or so. Catch up starts today!
So tell me in the comments … what’s the best way to beat boredom during a treadmill (or other indoor) workout? What “type” of gym-goer do you recognize most often?