HEALTH

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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by Brittany Taylor | 2/1/2016