Too hot to sprint outside? Too cold? No worries. Head to the gym. This workout is so intense you won't have much time to care that you're on a cardio machine.
Any treadmill that can provide at least a 10% graded incline.
Remember that after every 30-second sprint, you rest 30 seconds. As an example, a build-up workout might look something like this:
Rep | Speed | Incline | Sprint |
---|---|---|---|
1 | 7.0 mph | 10% | 30 sec. |
2 | 7.0 mph | 10% | 30 sec. |
3 | 7.5 mph | 10% | 30 sec. |
4 | 7.5 mph | 10% | 30 sec. |
5 | 8.0 mph | 10% | 30 sec. |
6 | 8.5 mph | 10% | 30 sec. |
7 | 9.0 mph | 10% | 30 sec. |
8 | 9.5 mph | 10% | 30 sec. |
9 | 10 mph | 10% | 30 sec. |
10 | 10 mph | 10% | 30 sec. |
Then, at your next workout, increase the speed by .2 mph (that's point two mph, not two) for each rep, trying to get up to full-speed early in the reps.
A great twist on this challenge that uses the same time intervals – 30 seconds on, 30 seconds off – is the 30-30-10 Treadmill Push Challenge. In this variation, instead of sprinting on a moving belt, you push against a static belt when the treadmill is off.
Simply step onto the belt, place your hands on the front handles of the display, and start pushing as fast as you can for 30 seconds. Rest for 30 seconds and repeat until you make it to 10 rounds.
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