Welcome to this 20-Minute Beginner Interval Treadmill Workout, designed to kickstart your fitness journey. In this workout, Coach Sam Candler will guide you through a series of walk, jog, and run intervals, helping you find your comfort zone and push it just a little bit. Get ready to boost your cardiovascular endurance and burn calories in just 20 minutes!
Start your workout with a proper warm-up to prepare your body for the upcoming exercises.
-Comfortable Walking Pace: Begin with a comfortable walking pace, allowing your body to gradually transition into the workout.
-Jog Intervals: Increase the intensity by incorporating short jogging intervals. Jog for 20 seconds, challenging your muscles and elevating your heart rate. Repeat this pattern twice.
Now it's time to dive into the main workout segment. Follow Sam Candler's instructions and push yourself to get the most out of this 20-minute session.
Jog and Speed Push Intervals
-Jog for 20 seconds: Increase your pace slightly from the warm-up phase. 6:05 Speed push for 10 seconds: Push yourself by increasing the speed for a short burst.
-Jog for 20 seconds: Return to a comfortable jogging pace.
-Speed push for 10 seconds: Challenge yourself with another burst of increased speed.
-Jog for 20 seconds: Allow yourself to recover.
-Speed push for 20 seconds: Push your limits with a longer burst of increased speed.
-Jog for 20 seconds: Regain your breath and prepare for the next interval.
-Speed push for 20 seconds: Push yourself even harder with an extended burst of increased speed.
-Run for 30 seconds: Increase the speed and transition from jogging to a faster running pace.
-Run for 30 seconds: Maintain your increased speed.
-Run for 40 seconds: Push yourself further by extending the running interval.
-Run for 40 seconds: Continue challenging your endurance by maintaining the increased speed.
After an intense workout, it's crucial to cool down and stretch to promote recovery and reduce post-workout muscle soreness.
-Hamstring Stretch: Perform a hamstring stretch by extending one leg forward and leaning forward from your hips, feeling a gentle stretch in the back of your thigh. Hold the stretch for 15 seconds per leg.
Congratulations! You've completed this 20-Minute Beginner Interval Treadmill Workout. Remember to stay consistent and gradually increase the intensity of your workouts to achieve your fitness goals. Stay hydrated, listen to your body, and have fun on your fitness journey!