Try this fast-paced workout that alternates cardio with lower body toning moves  – and is sure to kick your butt into top notch shape for summer!

  • Warm up on treadmill for 5 minutes (if you don’t own one, jog outside or run in place)
  • Get off the treadmill and perform 50 squats*
  • Return to treadmill for 5 minutes (or to your run) but this time increase the speed to moderate-hard
  • Step off and perform walking, alternating lunges for 5 minutes (you can also do this on the treadmill at a speed of approximately 2.5mph, but need to be super careful not to fall off by keeping your hands on the rails and you must keep knee-over-ankle alignment throughout).
  • Perform 50 squats
  • Return to treadmill for 5 minutes. This time increase incline to max (~15%) and walk at 3.0 mph (if outside find a hill and run up and down)
  • Perform 50 squats
  • Return to your run, this time increase the speed every minute from moderate, to very hard (i.e. run 1 minute at 5.8mph, one minute at 7.0mph – whatever is moderate and hard for YOU)
  • Perform 50 squats
  • Walk 5 minutes to cool down.

As always – stretch at the end!

Remember, if you have any type of knee, hip, ankle issues, or are new to exercising, please consult your doctor before starting this, or any other fitness program.

*please look at my earlier blog on “why do squats” to make sure you are doing them safely, properly and effectively.