Hurry - most styles are on sale for at least 20% off! | Enjoy FREE SHIPPING on orders over $50 CAD!

  • MY CART    0

    Your cart is currently empty.

CARDIO CHALLENGE

Posted on 01 January 2017

“If it doesn't challenge you, it doesn't change you”

 

Happy New Year to the new you!

One thing we love about starting a new year is that it gives us an extra incentive to improve on aspects of our life that we've been wanting to change. Forget about any negatives from 2015 and bask in the optimistic glow of the awesome life changes that you plan to make happen in 2016! Hopefully you all have been enjoying this first week of 2016 as much as we have. The LeaLee team has been working diligently on our plans and visions that we have for all of you this year. Along with working on our branding, we have been focusing on re-vamping our work out routines to keep our bodies guessing - working new muscles and boosting the metabolism. We are pushing ourselves to reach new higher goals of fitness and health.

Today we wanted to share with you a treadmill cardio routine you can do three times a week (every other day) to amp up your cardio capabilities. This routine is cycled in three weeks so in total you will have nine varied treadmill work outs to complete and torch those calories.. we've got your back to help burn off all that eggnog and sugar cookies from the holidays! 

 

 

Remember that it is very important to stretch before and after your workout, along with maintaining high levels of hydration before, during and post workout. We also recommending doing a 2 minute cool down after your workout, walking slowly to lower your heart rate back down.
WEEK ONE
DAY ONE

Total time: 30 minutes
We will do intervals of 5 minutes - 5 minutes walking at a fast pace at a 4-6% incline and 5 minutes running comfortably at a 1% incline. Continue like this, walking 5 minutes and jogging 5 minutes, until you reach 30 minutes.

DAY TWO

Total time: 30 minutes
We will do intervals of 2-minutes-and-30-seconds and 5 minutes, 2:30 minutes walking at a fast pace at a 4-6% incline and 5 minutes running comfortably at a 1% incline. Continue like this, walking for 2:30 minutes and jogging for 5, until you reach 30 minutes.

DAY THREE

Total time: 39 minutes
We will do intervals of 3 minutes and 10 minutes, 3 minutes walking at a fast pace at a 4-6% incline and 10 minutes running comfortably at a 1% incline. Continue like this, walking for 3 minutes and jogging for 10, until you reach 39 minutes.

WEEK TWO

DAY ONE

Total time: 35 minutes
We will do intervals of 1-minute-and-30-seconds and 5 minutes, 1:30 minutes walking at a fast pace at a 1.5-2.5% incline, and 5 minutes jogging at a more-than-comfortable fast pace at a 0.5% incline. Continue like this, walking for 1:30 minutes and running for 5, until you reach 35 minutes.

DAY TWO

Total time: 30 minutes
We will run for the full 30 minutes continuously at a little bit faster-than-comfortable pace at a 1% incline. Continue along like this until you reach 30 minutes. You got this! 

DAY THREE

Total time: 35 minutes
The first 15 minutes we will do intervals of 2 minutes and 3 minutes, 2 minutes walking at a fast pace at a 1% incline and 3 minutes of high intensity running at a 1% incline. The last 20 minutes will be done in intervals of 5 minutes - 5 minutes jogging slowly at a 1% incline and 5 minutes running hard at a 1% incline. Continue along like this until you complete the total time.

WEEK THREE


DAY ONE

Total time: 35 minutes
We will run all 35 minutes continuously at a little bit faster-than-comfortable pace at a 2.5% incline. Continue like this until you reach 35 minutes.

DAY TWO

Total time: 40 minutes
We will run all 40 minutes continuously at a slower jog than usual at a 4% incline. Continue like this until you reach 40 minutes.

DAY THREE

Total time: 50 minutes
We will do intervals of 1-minute-and-30-seconds and 5 minutes, 1:30 minutes walking at a fast pace at a 1.5-2.5% incline and 5 minutes jogging at a faster-than-comfortable pace at a 0.5% incline. Continue along like this, walking for one and a half minutes and running for 5, until you reach 35 minutes. The remaining 15 minutes will be completed at a fast pace run at a 0% incline until you complete the total time. Congratulations for completing this difficult workout! You are officially a cardio queen! 


We hope you enjoy this routine as much as we did. Its incredible the results you can see with persistence and perseverance. Now that you've built up your endurance, maybe you'll even consider running a marathon as one of your 2016 goals, who knows!

More Posts

0 comments

Leave a comment

All blog comments are checked prior to publishing

Search our store