Fitness plan: Treadmill workouts that will burn more calories

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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.

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