Getting Back Into the Gym

So my Mt Biking season is over and it’s time to get back into the gym for regular workouts.  I like to get at least 5 workouts in a week and all of them are pretty high intensity.  I usually use a treadmill and/or a stepping machine because these two machines can get my heart rate up pretty good.  What’s more, if you are reading this, I hope you are motivated enough to get into the gym BEFORE the holiday season begins so you can enjoy GUILT FREE eating during Thanksgiving and Christmas.  Seriously, I really don’t care what I eat because I typically burn 3500 calories a day.

So, to help you stay focused at the gym I did some research for you on how to use different workouts on a treadmill to burn calories, get fit and improve your health.  These workouts will also pass the time much faster and keep your brain engaged so you don’t become too bored.

Never a flat moment

Using an incline can help reduce impact on your joints, get your heart rate up without the need for speed and lift your backside, says Brock. Although you’ll never get above a 10-minute mile during this routine, you’ll burn major calories and you’ll definitely feel the burn.

Get Back on Track

The treadmill is the first place many people head when entering (or re-entering) a gym, says Andia Winslow, a personal trainer and sports performance coach at The Sports Center at Chelsea Piers in New York City. “Too often, though, their mind is elsewhere — and speed, incline and overall intensity is far too low to affect major metabolic change,” she says. This routine keeps you engaged in the workout while gradually increasing intensity — no texting while trotting here!

Speed Intervals

Interval training is the best bang for your buck when it comes to cardio conditioning, says Garrett Shinoskie, CSCS, director of athletic performance at Zone Athletic Performance in Scottsdale, AZ. He trains his clients to use their maximum heart rate as a barometer for their exercise intensity; estimate yours (in beats per minute) by subtracting your age from 220, then strap on a heart-rate monitor and try this super-effective workout.

The Sprint Ladder

This routine, for experienced runners, takes you all the way up to a 6-minutes-per-mile pace — but don’t worry, it’s only for 30 seconds at a time. If these intervals feel too difficult for you to complete safely, do them at your fastest comfortable pace. (Huffing and puffing is a good thing, but flying off the treadmill is not!)


To get more great treadmill workouts checkout the article where I found these 4 variations:

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