This full body workout consists of four circuits, each lasting right around eight minutes (give or take) – and each intense! This workout starts on the treadmill and moves to strength exercises on the floor, followed by one more treadmill and one more strength interval. The inspiration from this workout came from a great fitness facility in Chicago called Shred415.


Equipment Needed:

Treadmill
Riser or something stable to step on, like a bench
2 dumbbells (light/medium weight; 5 – 10 lbs)
2 dumbbells (medium/heavy weight, 10 – 20lbs)


Total Time:
60 Minutes

 Treadmill Options – Start at one of these three points:

  • walk (4.5mph)
  • jog (5.5mph)
  • run (6.5mph)

**This workout will use treadmill speed that starts at a jog, 5.5mph. Adjust to your level accordingly. Don’t underestimate the intensity of the treadmill intervals.

 

Circuit 1  (TREADMILL)

2 Minutes: Set speed to 5.5 (remember to adjust to your appropriate starting point: 4.5, 5.5 or 6.5)
1 Minute: hold speed at 5.5, bring incline to 3.5%
1 Minute: hold speed at 5.5, bring incline to 6%
1 Minute: bring speed to 6.5, drop incline to 3.5%
1 Minute: bring speed to 7.5, hold incline where it is
1 Minute: bring speed to 8.5, hold incline where it is
1 Minute: bring speed to 9.0/9.5, drop incline to 0%
Reduce speed to a walk and head to the floor


Circuit 2
(FLOOR) No rest from treadmill to floor – go right into it.

20 Lunges
15 Bicep Curls
20 Bent Over Rows
15 Cross-Over Punches
15 Push ups

Circuit 3  (TREADMILL)**No rest from floor to treadmill – go right into it.

1 Minutes: bring speed to 4.5, incline to 4.5%
1 Minute: hold speed at 4.5, bring incline to 8.5%
1 Minute: hold speed at 4.5, bring incline to 12.5%
1 Minute: hold speed at 4.5, bring incline to 15%%
1 Minute: bring speed to 6.0., drop incline to 9% (jogging, pull knees up)
30 seconds: bring speed to 7.5, drop incline to 6%
30 seconds: bring speed to 8.5, drop incline to 3%
1 Minute: bring speed to an all-out pace, drop incline to 0%
 

Circuit 4 (FLOOR)

15 Step Ups (each leg)
15 Lunges (each leg)
30 Squat Jumps
15 Body Weight Squats
10 Burpees


Have a question about an exercise? Check the Exercise Glossary.

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