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    60-Minute Treadmill Workouts continued...

    The “perceived exertion rate” in these workouts is a scale of 0-10 used to measure the intensity of exercise. For example, 0 (nothing at all) is how you feel when at rest, while 10 (very, very heavy) is how you feel after extremely strenuous exercise.

    No-Excuses Routine

    Start on the treadmill:

    Time Speed/ Intensity Incline Perceived Exertion
    5 min. 3.5 mph - warm-up 1% Level 2-3
    1 min. 4.5 - speed walk/run 6% Level 6
    2 min. 3.5 - walk/slow jog 4% Level 4
    1 min. 4.5 - speed walk/run 6% Level 6-7
    2 min. 3.5 - walk/slow jog 4% Level 4
    1 min. 4.5 - speed walk/run 6% Level 7
    2 min. 3.5 - walk/slow jog 4% Level 4
    1 min. Slowly take it down to stop. 1% Level 2-3

    Move to the floor:

    • Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.
    • Do one set of 30 bicep curls with dumbbells while alternating lunges.

    Return to the treadmill:

    Time Speed/Intensity Incline Perceived Exertion
    1 min. 3.5 mph - walk/slow jog 4% Level 4
    1 min. 4.5 - speed walk/run 6% Level 6-7
    1 min. 3.5 - walk/slow jog 4% Level 4
    1 min. 4.5 - speed walk/run 6% Level 7
    1 min. 3.5 - walk/slow jog 4% Level 4

    Slow down gradually before you stop.

    Finish on the floor:

    • Do one set of 30 chest presses with hand weights on a stability ball (hips in air).
    • Do a set of 30 reverse flies with hand weights on a stability ball (hips in air).
    • Stretch.

    Interval Treadmill Trek:

    Start on treadmill:

    Time Speed/Intensity Incline Perceived Exertion
    1 min. 3.5 mph - walk/slow jog 4% Level 4
    1 min. 4.5 - speed walk/run 6% Level 6-7
    1 min. 3.5 - walk/slow jog 4% Level 4
    1 min. 4.5 - speed walk/run 6% Level 7
    1 min. 3.5 - walk/slow jog 4% Level 4

    Slow down gradually before you stop.

    Heart Rate Calculator

    Ensure you're exercising hard enough to get a good workout, but not strain your heart.

    While you are exercising, you should count between...

    -
    Beats
    PER
    Seconds

    Heart Rate Calculator

    Ensure you're exercising hard enough to get a good workout, but not strain your heart.

    While you are exercising, you should count between...

    -
    Beats
    PER
    Seconds