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20-Minute Treadmill Workouts continued...

Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.

Climbing Workout

Time Speed Incline
1 min. 4.0 mph/4.0 mph/4.0 mph 9%
1 min. 4.0 mph/4.0 mph/3.5 mph 12%
2 min. 4.0 mph/3.5 mph/3.0 mph 15%
1 min. 7.0 mph/6.0 mph/4.5 mph 0%
1 min. 5.5 mph/5.0 mph/4.5 mph 0%
1 min. 5.5 mph/5.0 mph/4.5 mph 3%
2 min. 4.0 mph/3.5 mph/3.0 mph 15%
1 min. 4.0 mph/4.0 mph/4.0 mph 9%

Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.

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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...

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