5 Minute Treadmill Blocks Workout



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LIVE 5-Minute Treadmill Workout

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This treadmill workout improves cardiovascular fitness and improves speed on hills and flats – perfect for anyone looking to improve pace for an upcoming race or just decrease the boredom of treadmill work. The Workout: 5 min. easy warmup. 1 min. – jog at 0% incline. 2 min. – jog at 3-5% incline.

1 min. – sprint at 0% incline. 1 min. – easy walk. Give us 5 minutes, and we’ll leave you breathless with this challenging treadmill routine.

Tracy’s Weekend Workout consists of three 1 minute drills with 30. Finish your workout by decreasing your speed by 0.5 mph and incline by one degree each minute until your heart rate is close to normal. Stretch after you get off the treadmill. Add dumbbell exercises or walking poles to your workout to increase your calorie burn.

60-Minute Treadmill Workouts. If you’ve got an hour, here are two treadmill workouts to try. Wasilewski, who designed both workouts, calls the first one the “No Excuses” routine because it. First, 3-5 minute warm-up somewhere between a brisk walk and light jog (I added in some butt kickers and high knees at a 5.0 speed) Then, 8 rounds of: 60 seconds fast pace; Two full minutes at 5.5 speed (or lower) Finish with a 3-5 minute cool-down jog. That’s it!

Here are some tips for success with this workou. To kick things off, let us showcase you a simple walking workout you can do anytime, especially as a beginner: Warm-up: 5 minutes of 70% of your working speed (roughly 2-2.8 mph); Workout: A fast-paced, steady-state walk for as long as possible (ideally 3-4 mph) Cooldown: 5 minutes of 50% of your working speed (1.5-2 mph) Including the warm-up and cooldown, the workout can go from 20 minutes. Incline: Keep the treadmill at a 1.0 incline throughout the entire workout.Warm-Up: Start with a 5-minute easy jog at a pace where you can hold a conversation. Perform 4 Rounds Of: 30 seconds of a. How to Get the Most Out of 45 Mins on the Treadmill.

You may feel there aren’t enough hours in a day to accomplish everything you seek to do, including exercise. But according to the Centers for Disease Control and Prevention, adults need just 2 1/2 hours of moderate cardio exercise (or 1 hour, 15 minutes of. This treadmill workout video is 20 minutes of sprint training, going as hard as you can for 8 rounds of 30 seconds, spaced with 90 seconds of low intensity.. We start the treadmill workout with a 5 minute warm-up and finish the workout with a 3 minute cool-down.

Please make sure you do both to reduce risk or injury! LINKS. Advanced runners: Increase the warmup and cooldown, and repeat the 3-2-1 fast/recovery block a third time for a 56-minute run.

Erin Benner The Ultimate Treadmill Workout to Build Strength.

List of related literature:

If you want to use the treadmill, most of them have an interval setting.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

Again, research shows that this can be broken up into 10­minute blocks and be just as effective—twice a day for high­intensity cardio, such as running, or three times a day for moderate­intensity cardio, such as walking (Garber et al., 2011).

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Blocks 1–6 are 4-min efforts, with each successive block being at higher exercise intensity.

“Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide” by Edward M. Winter, Andrew M. Jones, R.C. Richard Davison, Paul D. Bromley, Tom H. Mercer
from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide
by Edward M. Winter, Andrew M. Jones, et. al.
Taylor & Francis, 2006

These are good to try once you’ve gotten used to walking on the treadmill and you feel comfortable with changing the speed and incline of the ramp.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

on I WALKED the treadmill first, but instead of keeping a slower pace so I could see the TV screen without bobbing up and down, I cranked the speed up to 3.8.

“Bon Bons to Yoga Pants” by Katie Cross
from Bon Bons to Yoga Pants
by Katie Cross
Antebellum Publishing, 2015

Without one, you’re just running on the treadmill, faster and faster, with no real purpose.

“Conquer the Chaos: How to Grow a Successful Small Business Without Going Crazy” by Clate Mask, Scott Martineau, Michael E. Gerber
from Conquer the Chaos: How to Grow a Successful Small Business Without Going Crazy
by Clate Mask, Scott Martineau, Michael E. Gerber
Wiley, 2010

You will have 30 seconds between exercises to get to the next station and adjust the weights and the machine for your individual needs before the next 30-second exercise time period.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

The initial goal of these circuit workouts is to simply move at a consistent pace for the entire duration of the interval, which should begin with 25 seconds.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Try to determine the 1-RM in about three to five single lifts, excluding warm

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

Each set of this workout, with recoveries, takes 10 to 20 minutes.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Sarah I love that your doing these videos now!! Especially since I don’t see you on diet tv any more. Really miss your diet and work out segments on their but I’m glad you doing this:)

  • I stand corrected! This treadmill will go wayyy faster than 4 min/mile pace. If this video gets 1,000 thumbs up I’ll make a video testing the absolute limits of this machine!!

  • love it!!!  great ideas.  Do you think it’s ok to mix cardio and strength like this??  So many people advise to do strength and weights before cardio which really doesn’t seem to work for me as after the weights my mind thinks it’s home time!!

  • I used to run an 8 minute mile this year i got 7:45 and since lockdown in my country has came i go for a run every over day and got 7:16 my goal is to get 6:30

  • Girl, I’ve been working out with you every day for the past two weeks and I gotta say I love it. Your style, your encouragement, your variety, your stretching!!!! I wish there could be some way for you to incorporate a microphone but I’m not sure if that’s even possible. Thank you so much!!!

  • Sarah, if you are a bit out of shape and can’t jog that speed for the full 6 parts yet, should you reduce speed or reduce the amount of times you repeat? thanks!

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  • Cool machine! Like the slo-mo shots! You should ask UA for lightweight trainers. A person with your (perfect) gait doesn’t need heavy cushioned shoes, even on easy days.

  • I liked the slow motion parts, it was really helpful to be able to watch form and things like that closely. Keep up the great work!

  • Hi Sarah, Is this type of workout something you could do everyday or should you switch it up. I’ve heard various opinions on weights and weather or not you should incorporate them into your daily exercise routine or not. Also, is it possible to gain weight when first incorporating weights? THANKS:) 

  • I run on a Woodway at my university gym. It feels cushioned and responsive, but doesn’t go faster than 5:27 pace, which is frustrating.

  • Hi Sarah, I love your videos, just  smalll request, as there are so many people watching outside of the US, could you please put the speed in km/h as well and in the receipes the measurements in grams well with the of ounces/cups? Thanks:-)

  • How do you break down your calories in percentage between protein, fat and carbs in order to tone up for a girl? (: great workout by the way!!

  • Hi james new suscriber here! Looking for advice, ive been doing loads of heel to butt drills but every time I go for a run when I lift my heel s to pull my leg threw I just get out of breath faster, it feels like I have to lift my heel and it feels heavy any idea what im doing wrong?

  • Interesting how you tend to land more forefoot on your right foot than on your left. Does that have something to do with making left turns for all those years?

  • Can you guys do a video that targets losing lower belly fat/ love handles. Been bloating up and everything I’m trying only seems to make it worse.

  • doing this does that mean i don’t have to do boring squats and other strength training? Also how many times a week do you do this? whats your favourite running shoes

  • Hey guys. Nice video as always!!
    See, I am starting my daily park schedule from tomorrow, so can I get some advice, like what part to focus on on everyday basis. I am fit, but have hereditary weak bones. Email works too.

  • I don’t know if it’s just me as I don’t use the treadmill much but 5 minute mile pace on a treadmill feels horrifyingly fast compared to on the road. I am just waiting to be propelled off the back of one sooner or later.

  • Hi Nick! Just found your channel. My current goal is to break 5 minute mile…do you have any tips? I ran consistently for 5 months, broke my foot and was out for a while, now I’m back to consistent 4 months or so. I can run a 5:15 or so. Thanks man!

  • I like how different this workout is! you guys always give us unique stuff, your channel neeeeeds more subs doesn’t make sense you being under 1mil

  • I personally love treadmills! Up here in western Maine, we have a 5 month snow season, so it’s a really good way to hold a steady pace and listen to music without banging up the knees on the wooden indoor track. My only resentment is that the machines at the campus rec center peak out at 4:50 pace, which doesn’t really work for sprints.

  • I tried something new today. I used a music stream geared at 180 BPM (beats per minute) to help me gauge a running pace of the same (180 strides per minute)… My stride length went from normal to literally 1/2 of the distance!! Is this because I’m firing a different type of muscle fiber now that the rate has significantly increased? I found this to eventually put me into anaerobic range! I can’t be THAT out of shape. Shall I stick with this until my legs learn to fire and hope that I increase my speed? I’m a bit baffled. lol

  • You. Are. Awesome. I am all about home workouts and have been looking and looking to try and find someone that will do resistance bands but explain them as if I were there! Thank you:)

  • Very cool video! Love the different shots, music and editing. Welcome Ryan!

    In order to accomplish 11 second over 100M you’ll have to move at a sub-3 minute/mile pace, no?

    P.S. I’ve never gone fast enough on a treadmill, or ever, to know that most wont go 4Min/Mile.

  • It was cool seeing the different strides compared in slow motion, just seeing the way everything works. A lot of runners don’t tend to think about it a whole lot. Also, what’s always been your favorite shoe for long runs, or at least the most effective in keeping your feet away from injuries?