HEALTH

Workouts

Rock the treadmill! 3 workouts for every goal

Stuck inside this winter? No sweat! We have three workouts to take to your treadmill—or straight to the gym—so you don’t have to freeze your booty off to get in a good run. Whether you’re a beginner or a running enthusiast, are prepping for a race or simply want to work on your endurance, these workouts will get the job done.

Workout #1: Beginner’s Endurance Challenge

Ya don’t have to book it to burn calories or get fit. This workout will burn about 300 calories in about 60 minutes, no wind sprints necessary.

- First 5 minutes: Warm up walking with the treadmill set to 3 mph

- Minutes 6 and 7: Walk faster with the treadmill set to 4 mph

- Minutes 8 and 9: Jog with the treadmill set at 5 mph

- Continue alternating between 4 and 5 mph every 2 minutes for the next 45 minutes

- For the last five minutes, cool down with the treadmill set to 3 mph

Workout #2: 5k Prep Run

If your New Year’s resolution was to run a 5k this year, here’s an easy indoor workout to get you started. Run a few days a week, alternating over different inclines, to get work on your endurance, speed and stamina. You can do this!

- Plan to do this workout in sets. Start with just one set, if that’s all you can handle, and then increase by one more set every week or two.

- Spend 5 minutes warming up at a brisk walk

- Jog 400m (watch the mileage on your treadmill to get the distance right)

- Run 400m at an easy-for-you pace

- Run 400m at a hard-for-you pace

- Bring it back to down an easy jog for five minutes, and then cool down for another five, or continue to the next set of 400m intervals

Workout #3: Go glutes! GL Challenge

Ready for some hill work minus the elements? Forget the rain—but ya might be feelin’ a little pain in your bum by the end of this run. Working in intervals over various inclines will help ya build muscle in your gluteus maximus, giving ya a killer bum for jeans (and your swimsuit come break time).

- Warm up with 5 minutes of an easy jog at your preferred pace

- For the next minute, bump the incline from flat to 4 percent. For the minute after that, bump to 5 percent. The next minute, 5 percent.

- Spend the next 3 minutes jogging easily on a flat treadmill

- For the next minute, bump the incline from flat to 5 percent. For the minute after that, bump to 6 percent. The next minute, 7 percent.

- Spend the next 3 minutes jogging easily on a flat treadmill

- For the next minute, bump the incline from flat to 6 percent. For the minute after that, bump to 7 percent. The next minute, 8 percent.

- Spend the next 3 minutes jogging easily on a flat treadmill

- For the next minute, bump the incline from flat to 7 percent. For the minute after that, bump to 6 percent. The next minute, 5 percent.

- Spend the next 3 minutes jogging easily on a flat treadmill

- For the next minute, bump the incline from flat to 6 percent. For the minute after that, bump to 5 percent. The next minute, 4 percent.

- Spend the next 3 minutes jogging easily on a flat treadmill, slowing to a walk to cool out.

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