45 Minute Treadmill Workout

3 Jul

Yesterday I was looking for any excuse no to go the gym. I knew that when I got off work I was going to start feeling the pain from my Monday chest/shoulders workout (which I did feel mid workout, ouch.) and it was raining. Rain/Heat/Snow, I like to use weather as an excuse not to work out. Luckily for me I was doing some browsing over at Carrots ‘N’ Cake and found a workout that could be doable and beat my gym day funk. Plus my trainer is always getting onto me for not upping my cardio, and a 45 minute cardio session was just the thing I needed. The best part was you can do it at a walk or run. I am definitely going to put it in my resources for when I need some quick cardio at the gym!

45 Minute Treadmill Workout

Minutes

Walk
mph/incline

Run
mph/incline

RPE

7:00-9:00

4 / 5%

5.5 / 3%

6-7

       

9:00-11:00

4 / 7%

5.5 / 4%

7

       

11:00-16:00

3.5 / 10%

5 / 6%

8-9

       

16:00-21:00

3.5 / 8%

6 / 3%

8

       

21:00-22:00

4.0 / 4%

5.5 / 2%

6

       

22:00-23:00

4.5-4.8 / 4%

7 / 2%

8

       

23:00-24:00

4.0 / 4%

5.5 / 2%

6

       

24:00-25:00

4.5-4.8 / 4%

7 / 2%

8

       

25:00-26:00

4.0 / 4%

5.5 / 2%

6

       

26:00-27:00

4.5-4.8 / 4%

7 / 2%

8

       

27:00-29:00

3.5 / 10%

5 / 8%

9

       

29:00-31:00

3.6 / 8%

5.2 / 6%

8

       

31:00-33:00

3.7 / 6%

5.4 / 4%

7

       

33:00-35:00

3.8 / 4%

5.6 / 2%

7

       

35:00-38:00

4.5 / 2%

6.5 / 2%

8

       

38:00-40:00

4.0 / 2%

5.5 / 2%

6

       

40:00-45:00

3.5-3 / 1%

4.5-3.5 / 1%

4-5

       
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One Response to “45 Minute Treadmill Workout”

  1. Nichole July 3, 2013 at 7:59 pm #

    I don’t like treadmills only because I hate staying in place. I like to be able to move on a sense lol! But if I ever use a treadmill I will refer to this! 😀

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