Fat Burning Upper Body Treadmill Workout not only gives you the fat burn, but helps to strengthen and shape your shoulders, chest, back, arms and your core without leaving you completely exhausted.
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52 Tips for Health and Fitness Success Tip #11; Upper Body Treadmill Workout with A Healthy Life For Me.
This workout is to compliment my Fat Burning Lower Body Treadmill Workout, you can alternate between these two workouts to really target the whole body.
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 Upper Body Treadmill Workout not only gives you the fat burn, but helps to strengthen and shape your shoulders, chest, back, arms and your core without leaving you completely exhausted. That is what is so golden about these workouts, your working hard, but not emptying your energy tank because you are not letting your heart rate go above 75%. You should feel the muscles you worked the next day, but not be too sore.
Note: You can do pushups, decline pushups, and plank with a modification of being on your knees vs. toes. I would recommend putting a towel or yoga mat under your knees for the pushups (especially decline).
- 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 30 Push ups. (modification is on your knees)
- 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 30 Tricep Dips. Extra challenge extend your legs out completely and cross your ankles.
- Continue on treadmill at 8.0 at the 4.2 speed until you reach 15 minutes, pause treadmill and 30 FAST Mountain climbers each leg. (Your heart rate will rise the highest here, allow extra time for it to lower back to your 75% while walking)
- Continue on treadmill at 8.0 at 4.2 speed until you reach 20 minutes, pause treadmill and do 30 Decline Push ups. (modification on your knees)
- Continue on treadmill at 8.0 at 4.2 speed until you reach 25 minutes, pause treadmill and do 30 Plank with Hip Twist each side.
- Continue on treadmill at 8.0 at 4.2 speed until you reach 30 minutes.
- Cool down.
The whole workout will take anywhere from 33-40 minutes depending on your stoppage time. You should definitely feel ithe workout the next day in your chest, triceps, back and core.
Open this post up on your phone and save the image below into your photos, that way you will have it on your phone when you are at the gym.
Go kick butt!!
- Push-ups, work your chest, arms, shoulders and upper body. Position yourself on your hands and feet with your eyes facing the floor. Place your hands slightly greater than shoulder-width apart and your feet comfortably apart. Keeping your back and legs straight, slowly bend your elbows and lower your chest until your chin reaches the ground.
- Tricep Dips work your triceps and a bit of your shoulders.Position your hands shoulder-width apart on treadmill. Extend your legs out straight in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the treadmill. Once you reach the bottom of the movement, press down into the treadmill and straighten your elbows, returning to the starting position. This completes one rep. Keep your shoulders down as you lower and raise your body. If you feel your shoulders bunching up towards your ears take a deep breath and press your tongue into the roof of your mouth, this will help to relax your shoulders.
- Mountain Climbers work your back, core and shoulders. Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, running the knees in and out rather than touching the toes to the floor. Continue alternating the feet as fast as you safely can for 1 minute 30 seconds.
- Decline push-ups modify the traditional push-up to help build your biceps and shoulders, the latter which is one of the most visible ways to improve your upper body physique. Get into the regular push-up position but instead of resting your feet on the floor, put them on treadmill then do the push-up.
- Plank with Hip Twist, is all about the core with a bit of shoulders and upper back thrown in. When performing the plank with a hip twist move keep both elbows on the ground, and then twist your hips to the left gently touching your left hip to the ground and then return to the neutral plank position. Repeat on the other side. In order to really connect with your core and build the strength you are looking for, you will want to take your time on each side. Go at a moderate pace to really engage all those core muscles.