60-Minute Treadmill Workout
No-Excuses Routine
Start on the treadmill:
| Time | Speed/Intensity | Incline | Perceived Exertion |
| 5 min. | 3.5 mph – warm-up | 1% | Level 2-3 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 6 |
| 2 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 6-7 |
| 2 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 7 |
| 2 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | slowly take it down to stop | 1% | Level 2-3 |
Move to the floor:
• Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.
• Do one set of 30 bicep curls with dumbbells while alternating lunges.
Return to the treadmill:
| Time | Speed/Intensity | Incline | Perceived Exertion |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 6-7 |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
| 1 min. | 4.5 – speed walk/run | 6% | Level 7 |
| 1 min. | 3.5 – walk/slow jog | 4% | Level 4 |
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 30 chest presses with hand weights on a stability ball (hips in air).
• Do set of 30 reverse flies with hand weights on a stability ball (hips in air).
• Stretch.
