Cooler temps and shorter days of winter usually mean more indoor training sessions. But it doesn't have to mean more workout boredom! With this hour-long treadmill circuit, you'll fit in an intense cardio sesh while also working every major muscle group in your body. It's the perfect plan for time-strapped gym goers who may otherwise leave cardio for "tomorrow."
How it works: After a 5-minute warm-up (walk at 3.5 mph for 2 minutes, increase speed to 4.0 mph and incline to 2% for 3 minutes), perform each circuit as outlined. Finish with the final cool-down.
Total Time: up to 1 hour
1. Strength Circuit 1
Holding both ends of resistance band wrapped around console, reduce speed to 2.0 mph or slower and stand on sides of treadmill (depending on the strength or length of your band, you may also stand on floor behind treadmill).
Squat and row: Lower into a squat, bending elbows behind body and pulling handles to sides of torso. Return to standing. Repeat as many times as possible for 60 seconds; move to the next exercise in this circuit.
Crossing chest press: Holding ends of band, stand with feet on sides of treadmill, facing away from console. Engage abs and extend right arm across body to the left, palm facing down, rotating torso only (not pelvis!) left. Quickly repeat to opposite side. Repeat as many times as possible for 60 seconds; move to the final exercise in this circuit.
Biceps curl: Cross band into an ‘X’ shape behind body to add more resistance, and then return to face away from console, holding onto handles with feet on sides of treadmill. Perform a biceps curl by bending elbows and raising handles in front of body. Lower to start. Repeat as many times as possible for 30 seconds. Repeat the full circuit once more before moving on to the cardio interval.
2. Cardio Interval 1
Increase the incline to 2% and leave it there for the entire cardio interval. Increase speed to 6.0 mph for the first 5 minutes, then to 7.0 mph for next 5 minutes. Sprint for 1 minute at 7.5 to 8.0 mph. Reduce speed for the last 2 minutes to 5.0 or 5.5 mph.
3. Strength Circuit 2
Walking lunges: Slow treadmill to around 2.0 mph (adjust speed as needed to perform safely). Holding side rails for balance, take a wide step forward with one leg, bending both knees about 90-degrees, keeping chest lifted and body centered between legs. Stand and repeat on opposite side. Repeat as many times as possible for 60 seconds, then move to the next exercise in the circuit.
Triceps kickbacks: Cross band into an ‘X’ to add more resistance and stand facing console with feet on sides of treadmill. Holding handles of band, bend knees and hinge forward from hips, keeping spine naturally straight, bending elbows behind body. Extend arms straight behind torso, squeezing through backs of arms (avoid swinging arms back and forth). Bend elbows back in. Repeat as many times as possible for 60 seconds, then move to the final exercise in this circuit.
Upper-back fly: Still facing console with feet wide, engage abs and extend arms straight out in front of chest, palms facing down. Open arms wide to sides of shoulders, squeezing shoulder blades back and together, arms stay extended with elbows soft. Return arms in front of chest. Repeat as many times as possible for 30 seconds.
4. Cardio Interval 2
Increase the incline to 6% and speed to 4.0 mph for the first 5 minutes. For minutes 6 through 9, up the inline to 8% and speed to 5.0 mph. For minutes 10 through 13, set the incline to 10% and reduce speed to 4.0 mph. Finally, reduce the incline to 2% while maintaining 4.0 mph for the last 60 seconds.
5. Agility Drills
Walking lunges: Slow treadmill to around 2.0 mph. Holding side rails for balance, take a wide step forward with one leg, bending both knees about 90-degrees, keeping chest lifted and body centered between legs. Stand and repeat on opposite side. Repeat as many times as possible for 60 seconds, then move to the next exercise in the circuit.
Side shuffle: Turn sideways so that right leg is closest to console. Begin by holding onto railings, and at a slow pace (start at 2.5 mph, increase speed as you feel comfortable), perform a side shuffle. Continue for 60 seconds, and then turn to face opposite wall and repeat on the left.
Walk backward: Keeping speed at a slow, safe level, face away from console and hold onto railings. Walk backwards slowly, increasing speed or letting go of handrails when you feel comfortable. Continue for 60 seconds. Repeat the full agility circuit once more before moving on to the final cool-down.