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Get bored of running on the treadmill? Who doesn’t. But who gets bored of walking on one? This 45-minute workout is mostly walking and fast walking, but uses an incline to isolate your glutes and thigh muscles so that you can target your butt and legs for ultimate toning, all while burning calories and getting your cardio requirement in.

I’ve done this workout several times and I am always sore the next day, my body rarely plateaus with this workout because it’s adjustable. If you want to build up to the 45 minutes, that’s OK too, just skip the last section!

 

Set 1: Warm Up

  • 0-3:00 minutes, incline: 2, speed: 3.5 mph
  • minute 3 to minute 5:00, incline: 4, speed: 4 mph
  • 5-7:00, incline: 5, speed: 5 mph
  • 7-8:00, incline: 2, speed 6 mph

Set 2: Repeat

  • 8-11:00, incline: 2, speed: 3.5 mph
  • 11-13:00, incline: 4, speed: 4 mph
  • 13-15:00, incline: 5, speed: 5 mph
  • 15-16:00, incline: 2, speed: 6 mph

Set 3: Targeting Glutes

  • 16-20:00, incline: 12, speed: 3.7 mph
  • 20-21:00, incline: 15, speed: 4 mph
  • 21-23:00, incline: 10, speed: 3 mph

Set 4: Repeat

  • 23-27:00, incline: 12, speed: 3.7 mph
  • 27-28:00, incline: 15, speed: 4 mph
  • 28-30:00, incline: 10, speed: 3 mph

Set 5: Targeting Legs

  • 30-34:00, incline: 12, speed: 3.7 mph
  • 34-35:00, incline: 15, speed: 4 mph
  • 35-37:00, incline: 10, speed: 3 mph

Set 6: Last Set, More Legs

  • 37-41:00, incline: 12, speed: 3.7 mph
  • 41-42:00, incline: 15, speed: 4 mph
  • 42-44:00, incline: 10, speed: 3 mph

Final Minute: Sprint

  • 44-45:00, incline: 2, speed: 8-10 mph

Cool Down

  • 45-50:00, incline: 0, speed: 3-3.5

As always, make sure to drink lots of water and fuel up after your workout. Have a shake, a slice of toast with peanut butter and bananas, or whatever your preferred workout snack is.

This workout was adapted from certified fitness teachers at blogilates.

 

What do you think?

What do you think of this workout? Have you tried this routine? What is your favorite workout routine? Share with us in the comments section below!

Anna Patrick Author: Anna Patrick

More Every College Girl

2 Comments

  1. S S says:

    Hi, I notice that the “Targeting Glutes” and “Targeting Legs” sections are exactly the same- why name them differently? Is it that you have to consciously try to work one particular muscle group, and if so, how?

    This looks like a very effective workout and I’ll be doing it anyway, but I’d like to understand it better too.
    Thanks!

  2.  rosazak says:

    Hi ECG! I just wanted to say that I haven’t found a website that organizes workouts like you do! See, in order for me to actually exercise, I need to know what I’m gonna be doing every minute, at what speed, etc. If it’s not organized, then I myself don’t feel organized, and then I don’t work out. Your workout posts are AMAZING!

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