Fun and Fast 60 Minute Workout

When I go to the gym, I am usually all over the place. I rarely park myself on one machine or in the corner of the weight room. Which, by the way, is why a fanny pack is the only way to go. Just saying. My 60 minute workout this morning was no different – I switched between the treadmill and weights 3 times and then wrapped it up with some stretching in the deserted spin room. It was fun and speedy. Fun because I was in the zone and sweating, and speedy because I got right down to business and felt like it was over in no time. And now my arms are jello and typing here at the keyboard feels like “work”.

There are a few benefits of mixing the activity up between weights and cardio. First, it’s anything but boring so you aren’t focused on the clock thinking, “is it over yet?”. And second, it’s an extremely efficient way to improve cardiovascular fitness, lose weight and build muscle. I have become a total believer in this type of workout, thanks to the hours I spent sweating at Barry’s Bootcamp. Most of my gym training sessions are Barry imitation workouts as a matter of fact.

When I am on the treadmill, I focus on 10 minute speed and incline intervals, relying on drills I learned at Barry’s. During the strength training segments, I follow 10-15 minute workouts from Nike Training Club or Tone It Up. Changing things up keeps it interesting day in and day out.

The past two days has been heavy on the lower body, so I decided to focus on my arms, shoulders and back today. This was my routine this morning:

  1. 10 minute run: 2 minute warm up at jog pace (6.0 mph), 30 seconds at 3% incline, 30 seconds at 5% incline, 60 seconds at 0% incline and +1 speed (7.0 mph), 30 seconds at jog pace, 30 seconds at 4% incline, 30 seconds at 6% incline, 60 seconds at 0% incline and +1.5 speed (7.5 mph), 30 seconds at jog pace, 30 seconds at 5% incline, 30 seconds at 7% incline, 60 seconds at 0% incline and +2 speed (8 mph), 60 seconds jog pace to recover.
  2. 12 minute arms: I followed along with Tone It Up’s New Bikini Arms YouTube video. Yup, I propped my phone up on a bench and followed along that way.
  3. 10 minute run: 1 minute warm up at jog pace (6.0 mph), 30 seconds at +.5 speed (6.5 mph), 30 seconds at +1 speed (7.0 mph), 30 seconds at +1.5 speed (7.5 mph), 30 seconds at +2 speed (8 mph), 30 seconds at jog pace, 30 seconds at +1 speed (7.0 mph), 30 seconds at +1.5 speed (7.5 mph), 30 seconds at +2 speed (8.0 mph), 30 seconds at +2.5 speed (8.5 mph), 30 seconds at jog pace, 30 seconds at +1.5 speed (7.5 mph), 30 seconds at +2 speed (8 mph), 30 seconds at +2.5 speed (8.5 mph), 30 seconds at +3 speed (9.0 mph), 60 seconds at jog pace, 30 seconds at +4.0 speed (10.0 mph), 60 seconds jog pace recovery
  4. 12 minute arms: I followed along with another TIU Bikini Arms Routine.
  5. 5 minute run: 60 second warm up at jog pace (6.0 mph), 30 seconds at +1 speed (7.0 mph), 30 seconds at +2 speed (8.0 mph), 30 seconds at +3 speed (9.0 mph), 30 seconds at jog pace, 30 seconds at +1 speed (7.0 mph), 30 seconds at +2 speed (8.0 mph), 30 seconds at +3 speed (9.0 mph), 30 seconds at jog pace to recover.
  6. 5 minute abs: I followed along with TIU Sleek and Slender Abs routine
  7. 5 minute stretch

That’s a lot of detail. The gist of it is, switch things up on the treadmill! If you haven’t ever tried it, you must. Chances are you will see the treadmill in a whole new light…think shredmill, not dreadmill.

Tell me, which camp are you in? Shredmill or dreadmill?

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3 Comments

  • Reply
    Blaire D. Going
    06/01/2015 at 10:56 pm

    I have to tell you that after reading this I tried my first 30 min treadmill interval workout and it was awesome! It was so much harder than my normal steady pace treadmill session but the time flew by as promised which was great! Just keeping my mind on all the back and forth and not loosing my place in the program was distraction enough haha. Thanks for sharing!

    • Reply
      hellodaynatalie
      06/02/2015 at 7:54 am

      That’s great! Love to hear it. Learning to use the tread like that was a total game changer for me. I’m off to the gym a little later this morning to do an interval session myself.

  • Reply
    Running Hiatus | hello day
    07/08/2015 at 10:59 am

    […] bummed (and crazy anxious) about the running break. I mean, that means I cant do this routine. Or this one. Or run here. After moping around for the morning, I took a deep breath and reminded myself of how […]

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