Even athletes who love running outdoors have days where it’s just too cold (or rainy or snowy) to make it outside — and with January upon us those days are about to expand exponentially. With that in mind, we turned to Barry’s Bootcamp trainer Ingrid S Clay and asked her to put together an exclusive treadmill-based workout for us that combines both speed and incline work. She then broke the run into three levels so that no matter what stage you are at in your athletic pursuits you can put her workout into practice.
“I have a track and bodybuilding background. When I design runs I want you to SWEAT! I want you to push yourself but the bodybuilder in me wants you to also maintain your muscle mass. Quick sprints, inclines will help you maintain your muscle mass, burn fat, and work up a sexy glow,” explains Clay.
Note that when executing this 20-minute treadmill-based workout it’s important to remember to position your arms so that there’s about a 90-degree angle at your elbow and to swing your arms from your shoulder joint in a straight line — not across your body. You’ll also want to make sure your arms (and wrists) are relaxed and parallel with your shoulders. Look straight ahead and have your hips hips forward, your chest out, and your shoulders relaxed; your body should have a slight lean forward.
If you find yourself wavering in motivation as the workout progresses, bear in mind that our lower bodies have the biggest muscles, meaning we burn the most calories and kick-start our metabolism when we work our legs.
Lastly, it’s imperative to wear the right sneakers when doing the outlined workout. Make sure you’re in running (not cross-training) sneakers and that your shoes aren’t too tight in the midsection as that will restrict movement. Running shoes should feel a little bigger than your other shoes; there should be about a thumb’s width between your big toe and the tip of the shoe. On average, most runners opt for about half a size bigger than their normal shoe size. If one foot is larger than the other, buy the larger size and when your sneakers are becoming too loose or you feel joint or muscle pain, it’s time to buy a new pair.
With all those precautions in place get ready to burn some serious calories in just 20 minutes.
|0-1||4 (walk)||5 (Brisk Walk/Light JOG)||6 (JOG)|
|2:00 – 2:30||8% Incline||8% Incline||8% Incline|
|2:30 – 3:00||6% Incline||6% Incline||6% Incline|
|3-4||4 (walk)||5 (Brisk Walk/Light JOG)||6 (JOG)|
|4:00 – 4:30||6||7||8|
|4:30 – 5:00||6.5||7.5||8.5|
|5:00 – 5:30||6||7||8|
|5:30 – 6: 00||7.5||8.5||9.5|
|6-7||4 (walk)||5 (Brisk Walk/Light JOG)||6 (JOG)|
|8:00 – 8:30||6% Incline||6% Incline||6% Incline|
|8:30 – 9:00||4% Incline||4% Incline||4% Incline|
|9 – 10||4 (walk)||5 (Brisk Walk/Light JOG)||6 (JOG)|
|10:00 – 10:30||6||7||8|
|10:30 – 11:00||7.5||8.5||9.5|
|11:00 – 11:30||6||7||8|
|11:30 – 12:00||8.5||9.5||10.5|
|12-13||4 (walk)||5 (Brisk Walk/Light JOG)||6 (JOG)|
|14:00 – 14:30||4% Incline||4% Incline||4% Incline|
|14:30 – 15:00||2% Incline||2% Incline||2% Incline|
|15-16||4 (walk)||5 (Brisk Walk/Light JOG)||6 (JOG)|
|16:00 – 16:30||6||7||8|
|16:30 – 17:00||8.5||9.5||10.5|
|17:30 – 17:00||6||7||8|
|17:30 – 18:00||9.5||10.5||11.5|
|18-19||4 (walk)||5 (Brisk Walk/Light JOG)||6 (JOG)|
|19:30 – 20:00||10.5||11.5||12.5|