When I’m not motivated to work out – I try to come up with variations to my usual workouts to make time go by faster. The treadmill session below is one example. When the thought of running makes my hair stick up, I do this treadmill run and somehow I manage to push through. Time goes by quickly and I truly feel accomplished by the end!
If you can’t run (or don’t run) this routine can be performed on the elliptical or any other cardio equipment. The point is to alternate speed, intensity and incline.***
1 mile – speed of your choice for an easy to moderate run at .5% incline.
1 minute walk at ~4.0mph
Start running from that point for another mile. During this (second) mile, alternate every minute between running at a moderate speed (ie. 5.8-6.0 mph) at .5% and 0% incline.
1 minute walk
Continue running from that point for a mile. During this (third) mile the incline is at 0% and you alternate the speed between a moderate speed for one minute and a sprint for 30 seconds (your maximum).
1 minute walk
Continue running from that point on for another mile. During this (forth) mile the speed is at a consistent, moderate to hard pace. In this round, alternate the incline from 0.5% and 1%.
Cool down for 5 minutes by walking at 4.0mph.
After this routine you will have finished more than 4 miles in running/walking. Not too shabby for a “lazy” day!
***Do not perform any of these exercise unless approved by your doctor.