This treadmill exercise plan consists of 12 weeks of different workouts. Each workout helps to build your fitness levels so that you are ready for the next level. While it is easy to just skip some of the weeks if you feel you can do more, remember that this workout plan is designed to slowly but surely develop your cardiovascular endurance and health.

Weeks 1 to 3

Warm Up – 5 Minutes – Slow Walk
Run, Jog or Fast Walk – 1 minute
Active Recovery – 4 minutes – Brisk Walk
Repeat – 5 times
Cool Down – 5 minutes – Slow Walk
Workout Time – 35 minutes
Stretch

Weeks 4 to 7

After the first 3 weeks you will be more fit and ready to take on a more advanced treadmill workout.

Warm Up – 5 minutes – Slow Walk
Run, Jog or Fast Walk – 2 minutes
Active Recovery – 3 minutes – Brisk Walk
Repeat – 5 times
Cool Down – 5 minutes – Brisk Walk
Workout Time – 35 minutes
Stretch

Weeks 8 to 10

You have increased your fitness level significantly over the last few weeks – now it’s the time to really challenge yourself.

Warm Up – 5 minutes – Slow Walk
Run, Jog or Fast Walk – 3 minutes
Active Recovery – 2 minutes – Brisk Walk
Repeat – 5 times
Cool Down – 5 minutes – Brisk Walk
Workout Time – 35 minutes
Stretch

Weeks 10 and Upwards

You can try and do more advanced treadmill workouts after your initial 10 weeks as you will be feeling much stronger. Try doing distance training one day and interval training the next.

Progressive intensity training (or interval training) will help to keep your body getting used to your workouts. It’s great to add interval training to your workouts for variety and to burn lots of calories.

Click here for interval training workouts that really pay off.
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