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    60-Minute Treadmill Workouts continued...

    Move to the floor:

    • Do one set of 30 tricep dips on a bench.
    • Do one set of 30 pushups.

    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 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.
    • Do two sets of planks on your elbows, holding for 1 minute each time.
    • Stretch.

    30-Minute Treadmill Workout

    This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.

    Time Speed/Intensity Incline
    5 min. 3.5 - 4.5 mph - walk 1%-2%
    1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
    2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
    1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
    2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
    1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
    2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
    1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
    2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
    1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
    2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
    1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
    2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
    1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
    2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
    5 min. 3.0 - 4.0 - walk 0%

    20-Minute Treadmill Workouts

    Short on time? Here are two 20-minute treadmill workouts. The first focuses on running; you'll keep bumping up the treadmill's pace. The second is all about climbing, with frequent changes in the treadmill's incline.

    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
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    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