52 Tips for Health and Fitness Tip #9; Lower Body Treadmill Workout with A Healthy Life For Me.
For week nine of my 52 Tips for Health and Fitness Success where each week I write a post sharing health or fitness tip or tips that I find useful in my daily life; today I want to introduce you to fat burning lower body treadmill workout.
Spending 30 minutes running gives you a great aerobic base but it does not help you burn a higher percentage of fat.
If you want to build your Aerobic base and increase your strength and burn a higher percentage of fat, you need to keep your heart rate in your fat burning zone, which is 75% of your heart rate maximum. For me that heart rate zone is between 135 and 155. The longer my heart rate stays in this zone the higher my fat burn percentage during an individual workout. Sometimes my fat burn % of calories can be as high as 45%.
This Fat Burning Lower Body Treadmill Workout not only gives you the fat burn, but helps to strengthen and shape your legs and butt (which we all want) without leaving you completely exhausted. That is what is so golden about this workout, your working hard, but not emptying your energy tank because you are not letting your heart rate go above 75%.
The workout below is one that I have been doing twice a week, usually before or after a strength training class.
Start the workout with a five-minute warm up trying to reach your 75% of heart rate max. I like to get it around 145, that is me running at 6.0 speed.
At five minutes pause your treadmill; you will have two minutes before it shuts itself off.
Hop off the back of the treadmill and do squats for 1:30 minutes. Most treadmills will give you a countdown on their screen and you can use this as your counter, or watch the clock.
Hop back on treadmill and set your elevation to 8.0 and your speed to 4.2, if this is to fast try 4.0. This should keep your heart rate in the 75% zone. For me it is 155. Continue this pace for five minutes, until you reach 10 minutes and pause treadmill again and do 1:30 minutes of lunges, alternating legs.
Continue on treadmill at 8.0 at the 4.2 speed until you reach 15 minutes, pause treadmill and do 1:30 minutes of a wall sit. For an extra challenge place your hands on top of your head, this will prevent you from leaning forward and cheating on the wall sit.
Continue on treadmill at 8.0 at 4.2 speed until you reach 20 minutes, pause treadmill and do 1:30 minutes of squats with a calf lift in between squats.
Continue on treadmill at 8.0 at 4.2 speed until you reach 25 minutes, pause treadmill and do 1:30 minutes of split lunge jumps.
Continue on treadmill at 8.0 at 4.2 speed until you reach 30 minutes.
The whole workout will take anywhere from 38-40 minutes depending on your stoppage time. You will definitely feel it in you Glutes, Hamstrings, Calves and in your Quads.
Below is the workout as an image, you can open this post on your phone and save it to your images on your phone, to pull up and refer to while you are at the gym. Let me know what you think of the butt kicking workout.