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Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.

Monday

·                          Power walk: 30 minutes

·                          Strength-train: 20 minutes

Total: 50 minutes

Tuesday

·                          Warm up: Walk easily, then briskly: 3 minutes

·                          Power walk: 2 minutes

·                          Run fast (but don't sprint): 2 minutes

·                          Repeat Steps 1 & 2: 10 times

·                          Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

·                          Warm Up: Walk easily: 5 minutes

·                          Do your favorite strength-training move: 12 reps

·                          Power walk at 4% to 6% incline: 3 minutes

·                          Repeat Steps 1 & 2: 6 times

·                          Cool down: Walk easily: 5 minutes

Total: 40 minutes

Thursday

·                          Warm Up: Walk easily, then briskly: 3 minutes

·                          Power walk: 2 minutes

·                          Run fast (but don't sprint): 2 minutes

·                          Repeat Steps 1 & 2: 6 times

·                          Cool down: Walk easily: 3 minutes

Total: 30 minutes

Friday

·                          Repeat Monday's routine

Saturday

·                          Warm Up: Walk easily, then briskly: 5 minutes

·                          Power walk: 2 minutes

·                          Run fast (but don't sprint): 4 minutes

·                          Repeat Steps 1 & 2: 6 times

·                          Cool Down: Walk easily: 4 minutes

Total: 45 minutes

Sunday

·                          Rest

Originally published in FITNESS magazine, November/December 2008.

Bike

Melting 500 calories is as easy as the 1-2-3 routines below. Choose your favorite or do all three and you'll be trim in no time.

Spin away calories with this stationary-bike workout from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.

Minutes

RPM*

RPE**

0:00–5:00

80

5

5:00–10:00

80

7

10:00–12:00

80

8

12:00–13:00

85

6

13:00–15:00

90

8

15:00–16:00

85

6

16:00–18:00

95

8

18:00–19:00

85

6

19:00–21:00

95

8

21:00–25:00

90

6

25:00–26:00

100

8

26:00–27:00

90

6

27:00–28:00

100

8

28:00–29:00

90

6

29:00–30:00

100

8

30:00–33:00

90

6

33:00–35:00

95

8

35:00–40:00

80

6

 

*RPM: The number of times you turn (Rotate) the pedals Per Minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute.

 

**RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest. To bump up your RPE, turn up the tension on your bike.

 

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Treadmill

 

Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.

Minutes

Pace

0:00–10:00

Warm-up jog; 5.0 mph

10:00–10:20

Sprint at 7.5 mph

10:20–11:20

Jog at 5.0 mph

11:20–14:00

Repeat minutes 10:00–11:20 twice

14:00–17:00

Jog at 5.0 mph

17:00–27:00

Run at 6.5 mph

27:00–31:00

Jog at 5.0 mph

31:00–35:00

Run at 6.5 mph

35:00–39:00

Jog at 5.0 mph

39:00–55:00

Repeat minutes 31:00–39:00 twice

55:00–60:00

Gradually slow pace to cool down at jog/walk

Originally published in Fitness magazine, January 2006.

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Beat boredom with this 30-minute treadmill routine.

By Natalie Gingerich, Prevention

Spice up a humdrum treadmill routine and burn 60 percent more calories with this powerful butt and thigh shaper from Jackie Warner, owner of Sky Sport and Spa gym in Beverly Hills, Calif. A steep incline and manageable pace engage more leg muscle.

TIME

EFFORT

PACE

0 – 5 Minutes

Warm up at a comfortable pace

3.0 – 3.5 mph

5 – 7 Minutes

Slow pace and bump incline to 15 percent. Take long lunging strides, bending front knee 45 – 90 degrees each time (keep front knee behind toes and, if needed, hold railing lightly for balance)

2.5 – 3.0 mph

7 – 9 minutes

Lower incline to 1 percent and increase pace to a fast power walk

4.0 - 5.0 mph

9 -10 minutes

Slow to a comfortable pace

3.0 - 3.5 mph

10 - 25 minutes

Repeat minutes 5-10 three more times

 

25 – 30 minutes

Cool down at a comfortable pace

3.0 - 3.5 mph

 

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