Speed Play After warming up, walk at a moderate pace (3 to 3.5 mph) for 5 minutes. Now you’ll begin your speed play. Increase to a fast walk (3.5 to 4 mph for 1 minute), followed by a 5-minute moderate pace (3 to 3.5 mph). You’ll repeat the fast/moderate intervals a total of three times. Finish with a cooldown. To make this more challenging, increase the fast walking bouts to 2 minutes each. Hill Repeats After warming up, walk for 5 minutes at 3 to 4 mph with your treadmill at a 0 or 1 incline. Then increase the incline to a 4 or 5 for 5 minutes. As you raise the incline, you may need to slow your speed to maintain good form. You’ll repeat the flat/incline sequence a total of two times. Then walk another 5 minutes at 0 or 1 before cooling down. As you get more comfortable on the “hills,” increase the incline, first to 6 or 7, then after two or three months to an 8 or 9.[pagebreak] Pyramid Power After warming up, start with a speed pyramid. Walk for 30 seconds at 3.5 mph; increase to 4.5 mph for 30 seconds. Bring it back down and walk for 45 seconds at 3.5; increase to 4.5 for 45 seconds. Bring it back down and walk for 1 minute at 3.5; increase to 4.5 mph for 1 minute. Next try a hill pyramid. Start at an incline of 4, and walk for 1 minute. Elevate to 5 for another minute. Continue to increase the incline every minute up to an incline of 8, and then decrease the incline every minute, back down to 4. Try to maintain 3 to 4 mph throughout. Recover at 3 to 4 mph at a 0 incline for 5 minutes. As you increase fitness, start repeating portions of the program until you reach the point where you perform the entire workout twice. Trim & Tone Strength train on your treadmill! Walk at a very slow speed (about 0.5 to 1 mph) for the first two exercises, then stop the treadmill for the third (the squat). If time permits, repeat the sequence. Side Step With the treadmill moving slowly and your right hand on the console, turn to the left so your right shoulder is facing forward. As the belt moves your feet to the left, step your right foot to the right, and then step your left foot to the right. Continue side-stepping for 30 seconds. Repeat facing the right side for 30 more seconds. (Works inner and outer thighs and hips.) Giant Strides Hold the front rail and let the belt take your feet back until your arms are extended, then take a large step forward with your right leg. Bending your right knee, lower your left knee toward the belt, then press off with your left foot and stand back up. Continue by stepping forward, alternating legs, for 30 seconds. (Works thighs and butt.) Squats Stop the treadmill, and straddle the belt so you’re standing on the frame. With your hands lightly resting on the front rail, sit back as if in a chair, but don’t extend your knees past your toes. Press into your heels, and stand back up. Repeat 12 times. (Works butt and thighs.) More from Prevention: Ultimate Thigh-Toning Treadmill
