I love to run. It’s just a fact of my life. But as a trainer, I’ve realized that not everyone shares the same passion for running. That’s why I’ve brought one of my all-time favorite treadmill workouts directly to you! You can do this entire workout without running a single step. Instead, you’ll be walking!
You may ask: Just walking, eh?
My response: Yes!
Now, walking generally burns less calories than running. However, in today’s treadmill workout, we’re going to play with incline and speed to keep your calorie burn high and the impact low.
We’ll be doing a lot of speed walking. Yes, you heard correctly, speed walking. You may be picturing an older age group with sweatbands, 80’s hits, and swinging hips. But regardless if you fit that stereotype or not, that’s what we’re doin’!
IMPORTANT!
Please resist the urge to run. At some points, you may want to run, but I want you to continue walking. If it’s impossible for you to maintain a walking movement, then drop the speed in small increments.
Alright, let’s get to work!
Today’s focus: Low Impact
Warm up: On equipment
30 seconds each: walk forward, march, standing hamstring curls*, and walk backward.
ROUND 1: On equipment (Complete 1 time through)
30 seconds speed walk—0%—3 mph
30 seconds speed walk—0%—3.5 mph
30 seconds speed walk—3%—3.5 mph
30 seconds speed walk—3%—3.7 mph
30 seconds speed walk—5%—3.7 mph
30 seconds speed walk—5%—4 mph
30 seconds speed walk—7%—4 mph
30 seconds speed walk—7%—MAX mph (speed you can do while still walking)
ROUND 2: Bodyweight (Complete 3 times through)
30 seconds mountain climbers
30 seconds wall sit
30 seconds marching plank
30 seconds V-sit
ROUND 3: On equipment (Complete 2 times through)
30 seconds speed walk—3%—3.5 mph
60 seconds walk—10%—2.5 mph
30 seconds speed walk—5%—4 mph
60 seconds walk—10%—2.5 mph
30 seconds speed walk—5%—4.5 mph
60 seconds walk—10%—2.5 mph
ROUND 4: Bodyweight (Complete 2 times through)
30 seconds plie squats
30 seconds in and outs
30 seconds calf raises
30 seconds push-ups
ROUND 5: On equipment (Compete 1 time through)
60 seconds speed walk—0%—MAX mph (speed you can do while still walking)
60 seconds speed walk—3%—MAX mph (speed you can do while still walking)
60 seconds speed walk—5%—MAX mph (speed you can do while still walking)
Cool down: 3–5 minutes of your choice
You made it! Speed walking works totally different muscles than running, so if your shins are feeling a little tight afterward, that’s completely normal. This is the second workout in our Treadmill Training series, so don’t forget to check out the others! We’ll see you next time.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
*Similar to a butt-kicker, but lower impact. Bring your heels up to your glutes, one at a time, in a walking motion.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
