Saturday, June 18, 2011

New Cardio Routine with Music!

I love this treadmill workout.  It goes by so fast and you end up running a longer distance by adding so many sprints.  This is also a great way to train for a long distance run like a 10k or 1/2 marathon.  Playlist below!
  1. Warm Up:  5 Minutes at incline 1.0 and speed 4.0
  2. Walk Speed Will Be:  4.0 
  3. Sprint Speed Will Be:  7.7
  4. Sprint for 30 seconds then walk for 30 seconds
  5. Sprint for 45 seconds then walk for 45 seconds
  6. Sprint for 60 seconds then walk for 60 seconds
  7. Sprint for 1:15 then walk for 1:15
  8. Sprint for 1:30 then walk for 1:30
  9. Repeat to the end of the workout (recommend 30 minutes of this routine not including warm up & cool down)
  10. Cool Down:  5 minutes at incline 0.0 and speed 3.5
    1. The Golden Age by The Asteroids Galaxy Tour
    2. Ready, Steady, Go by Paul Okenfold
    3. Float on by Modest Mouse
    4. Did it Again by Shakira
    5. Bright Lights Bigger City by Cee Lo Green
    6. Pogo by Digitalism
    7. Let it Rock by Kevin Rudolf & Lil Wayne
    8. Joke and the Their by Wolfmother
    9. Breathe (General MidiRemix) by Dylan Rhymes and Jono Fernandez
    10. Promises, Promises by Incubus


      1. When I have access to a treadmill again, I will definitely be giving this workout a try. Thanks for sharing!

      2. This workout looks good and challenging. I love running but I hardly sprint. I know thats what I need to do to bet rid of this gut. I will try it out this week. Questions, How long is the playlist you provided and will it last the entire workout? Will the beats coincide with the sprint and walks?

        Photographer Extraordinaire.

      3. Edwina! Thanks for the comment!

        Normally I match the music to the song but this routine is too tough to match to each song. Most of the songs have a chorus that is quicker so it should help. Let me know what you think. This routine is one that really helps improve your average running speed.


      Thanks for leaving a shout out at Get Up & Go! I always respond to your questions, thoughts and suggestions.