Lose a POUND a Week!
Stay slim following this 7-day plan on your treadmill.
All you need is a good pair of running shoes, a treadmill, and a little dedication.
Level One
Warm up: Walk at a comfortable pace for 3-4 minutes
Increase the speed 1 mph. Hold that pace for 2-minutes
Increase the incline to 3%
If that feel easy, take it to 5% and keep it there for 5-minutes
Bring the incline down and slow your speed to 1 mph.
Place your feet on the side rails and hold onto the heart rate monitor bar.
Squat back slowly and return back to standing.
Repeat for 2-minutes
After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph.
Stay at that pace for 2-minutes
Add Incline to 5%
Hike for 5-minutes
Bring the incline down and slow your speed to 1 mph.
Place your feet on the foot rails and hands on the heart rate bar.
Step feet back, and lower your chest down towards the heart rate bar.
Repeat for 2-minutes.
After 2-minutes of pushups, return back to your last walking pace yet increase it by 1 mph.
Stay at that pace for 2-minutes.
Bring the incline down and slow your speed to 1 mph.
Place your feet on the side rails and hold onto the heart rate monitor bar.
Squat back slowly and return back to standing.
Repeat for 2-minutes
If you can, increase your speed to a pace that has you jogging. It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level two of this program.
After 1-minute, take the speed down to a comfortable walking pace and cool down for 3-4 minutes.
Level Two
Warm up: Walk at a comfortable pace for 3-4 minutes
Increase the speed 1 mph. Hold that pace for 2-minutes
Increase the incline to 5%
If that feel easy, take it to 8% and keep it there for 5-minutes
Bring the incline down and slow your speed to 1 mph.
Place your feet on the side rails and hold onto the heart rate monitor bar.
Squat back slowly and return back to standing.
Repeat for 2-minutes
After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph.
Stay at that pace for 2-minutes
Add Incline to 8%
Hike for 5-minutes
Bring the incline down and slow your speed to 1 mph.
Place your feet on the foot rails and hands on the heart rate bar.
Step feet back, and lower your chest down towards the heart rate bar.
Repeat for 2-minutes.
After 2-minutes of pushups, return back to your last walking pace for 1-minute
Now, increase your pace to a jog. Stay at that pace for 2-minutes.
Bring the incline down and slow your speed to 1 mph.
Place your feet on the side rails and hold onto the heart rate monitor bar.
Squat back slowly and return back to standing.
Repeat for 2-minutes
If you can, increase your speed to a run (6-7 mph). It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level three of this program.
After 1-minute, take the speed down to a comfortable walking pace and repeat the entire program again.
End with a 3-4 minute cool down.
Level Three
Warm up: Walk at a comfortable pace for 3-4 minutes
Increase the speed 1 mph. Hold that pace for 2-minutes
Increase the incline to 10%
If that feel easy, take it to 15% and keep it there for 5-minutes
Bring the incline down and slow your speed to 1 mph.
Place your feet on the side rails and hold onto the heart rate monitor bar.
Squat back slowly and return back to standing.
Repeat for 2-minutes
After 2-minutes of squats, increase the speed to a comfortable running pace (6mph)
Stay at that pace for 2-minutes
Add Incline to 5%
Hold that pace for 5-minutes
Take the incline down and increase your running speed to 6.5 or 7 mph or which ever is hard for you.
Maintain that pace for 5-minutes
Take the speed back down to a comfortable run or jog. Add 5% incline and maintain that for 5-minutes.
Bring the incline down and slow your speed to 1 mph.
Hop off your treadmill and PLANK or PLANK with KNEE to ELBOW for 1-minute.
Back on the treadmill yet this time let’s work our back.
Use the hand rails to do modified pull-ups. Do this for 1-minute.
After pull-ups. Stand up and RUN!
Take that speed up to a uncomfortable pace. It’s only for 1-minute! GO!
Slow your speed down to a walking pace (4 mph), and increase your incline to 15%. Hike for 3-minutes.
Cool down by doing Push-Ups on the Treadmill or on the Floor.
How many can you do? Try to do 1-more than you did today, tomorrow.
End with some stretches or walk for another 5-minutes.
