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1) Power Building

This sprint workout calls for a combination of hard, speedy, explosive bouts and relaxed rest periods.

Warm-Up

  • Easy walk for five minutes at a 2 percent incline.

Set 1

  • 30 seconds, 8 percent incline: Increase the speed to a moderate-for-you jogging pace. Take big steps on your toes to complete long strides.
  • 60 seconds, 2 percent incline: Easy walk.
  • Perform eight rounds

Set 2

  • 20 seconds, 10 percent incline: Set the speed at a fast-for-you running pace and take short, chopping steps.
  • 70 seconds, 2 percent incline: Easy walk.
  • At the bottom of each round, carefully step off the treadmill and perform 20 seconds of jumping lunges as quickly as you can with good form.
  • Perform eight rounds

Cool-Down

  • Easy walk for five minutes.

2) Strength Building

This workout focuses on moderate-tempo efforts that keep your heart rate up. The rest intervals won’t allow for full recovery, so pay special attention to your form; if it begins to break down, rest.

Warm-Up

  • Easy walk for five minutes at a 2 percent incline.

Set 1

  • 60 seconds, 10 percent incline: Lunge on the treadmill at a slow, controlled speed. Hold onto the rails for balance.
  • 2 minutes, 2 percent incline: Easy walk.
  • Perform four rounds

Set 2

  • 40 seconds, 8 percent incline: Set the speed to an easy jogging pace.
  • Carefully step off the treadmill and perform 10 bodyweight squats. Step back onto the machine.
  • 80 seconds, 2 percent incline: Easy walk.
  • Perform six rounds

Cool-Down

  • Easy walk for five minutes.

This was excerpted from “The Workout: New Twists on Old Faves.”

Maggie
Maggie Fazeli Fard

Maggie Fazeli Fard, RKC, is an Experience Life senior editor.

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