Feb
20
2008
45-Minute Treadmill Workout
This is one of my favorite workouts– both the running and walking! These are awesome, especially if you get bored out of your mind on the treadmill like I do. This morning, I did the walking workout, followed by 30 minutes of free weights (back and biceps).
| 45-MINUTE TREADMILL WORKOUT | |||
| Burn up to 450 calories walking or 550 calories running with this 45-minute treadmill workout from Jeanette Soloma at Crunch Fitness. You’ll mix up the inclines and speed to increase your heart rate and sculpt legs and butt. | |||
| Minutes | Walk mph/incline |
Run mph/incline |
RPE |
| 0:00-5:00 | 3-3.5 / 1% | 3.5-4.5 / 1% | 4-5 |
| 5:00-7:00 | 4 / 3% | 5.5 / 2% | 6 |
| 7:00-9:00 | 4 / 5% | 5.5 / 3% | 6-7 |
| 9:00-11:00 | 4 / 7% | 5.5 / 4% | 7 |
| 11:00-16:00 | 3.5 / 10% | 5 / 6% | 8-9 |
| 16:00-21:00 | 3.5 / 8% | 6 / 3% | 8 |
| 21:00-22:00 | 4.0 / 4% | 5.5 / 2% | 6 |
| 22:00-23:00 | 4.5-4.8 / 4% | 7 / 2% | 8 |
| 23:00-24:00 | 4.0 / 4% | 5.5 / 2% | 6 |
| 24:00-25:00 | 4.5-4.8 / 4% | 7 / 2% | 8 |
| 25:00-26:00 | 4.0 / 4% | 5.5 / 2% | 6 |
| 26:00-27:00 | 4.5-4.8 / 4% | 7 / 2% | 8 |
| 27:00-29:00 | 3.5 / 10% | 5 / 8% | 9 |
| 29:00-31:00 | 3.6 / 8% | 5.2 / 6% | 8 |
| 31:00-33:00 | 3.7 / 6% | 5.4 / 4% | 7 |
| 33:00-35:00 | 3.8 / 4% | 5.6 / 2% | 7 |
| 35:00-38:00 | 4.5 / 2% | 6.5 / 2% | 8 |
| 38:00-40:00 | 4.0 / 2% | 5.5 / 2% | 6 |
| 40:00-45:00 | 3.5-3 / 1% | 4.5-3.5 / 1% | 4-5 |
Karen — February 20, 2008 @ 8:31 am
Love it! Thanks.
couchcubicle.com — February 20, 2008 @ 9:18 am
I like these workouts too because you’re so busy switching things back and forth, the time seems to go by faster. I usually do intervals – 1% incline, alternating one minute walking at 4.0 and one minute running at 9.0. It’s HARD.
Ashley — February 20, 2008 @ 11:56 am
Do you hold on to the handle or pump your arms when you’re doing the increased incline segments?
Jenn — February 20, 2008 @ 11:57 am
I didn’t know that you could burn that many calories just walking. I did a varied routine on my treadmill that it automatically sets and after 40 minutes it told me I only burned 180 calories. Keep in mind that I kept the pace above 5 for most of my workout, spent a decent amount of time in the 6s and 7s jogging. Just goes to show how you can’t rely on machines to calculate your calories accurately.
Tina — February 20, 2008 @ 12:13 pm
Hi Jenn,
I agree. I think it would be tough to burn that many calories walking for 45 minutes. I found this workout out years ago, and it claims burning 450 calories in 45 minutes…which would probably be possible if you were running.
Tina — February 20, 2008 @ 12:14 pm
Hi Ashley,
I usually pump my arms when I am on the increased inclines. I try not to hold on the handle.
An Itch I Gotta Scratch « eating bender — January 9, 2009 @ 10:46 pm
[...] instead Eventually, my roomie came back and we went to the gym. Today I made the decision to try Tina’s 45-Minute Treadmill Workout. Going into it, I knew it would be a big challenge for me because 1) I go stir crazy on treadmills [...]
Snowy Saturday « Green Dog Wine — January 10, 2009 @ 11:57 am
[...] and then decided to test out a fun workout I’d seen on Tina’s page. I tested her 45-minute-treadmill-workout…and the verdict – KICK *SS! It was really great, time flew by, and I got a fantastic [...]
Hil — January 10, 2009 @ 1:33 pm
I just stumbled on this from Eating Bender, and it looks great! I can’t run regularly due to a chronic injury in my foot, so having a challenging walk workout for the treadmill would be great. Thanks!
Down for the count « Tales of Expansion — January 11, 2009 @ 1:35 pm
[...] work around it. This time, however, I used two excellent tools that helped me out tremendously: the 45-minute treadmill run that Tina posted and my new Polar F6 heart rate monitor. I was skeptical about the workout because, ummm, 45 minutes [...]
Recycling tells All « Eating Bird Food — January 12, 2009 @ 8:00 pm
[...] and on the workout scene- I saw some other bloggers had done Tina’s Treadmill workout so I thought I would do the running one. Well just say things got a little crazy and I did both the [...]
Dori’s Shiny Blog — January 13, 2009 @ 1:06 pm
[...] to the gym. Earlier in the day, I was planning on doing a 45 minute treadmill run (courtsey of Carrots ‘N’ Cake), but that was no longer an option with all the food moving around inside me. I hopped on the [...]
Lisa — January 14, 2009 @ 12:53 pm
My treadmill said I burned 460 cals for the walking workout. Obviously seems a little high. Anyone have a better estimate of calories burned for the walking workout? Maybe 200? (I know it will depend on body type and experience of the person exercising but I’m just looking for a ballpark figure.)
Dori — January 15, 2009 @ 10:47 am
I did the running workout last night, and I LOVED it! The speed intervals in the 20s really make it awesome.
I wore my Polar F7 and I burned 406 calories running exactly according to the instuctions here, so if anyone was curious, that is my stat as a 25 year old female doing the running workout. The run was 4 miles.
Guy-spiration! « Fitness NYC — January 15, 2009 @ 11:46 am
[...] I did Tina’s 45 minute treadmill workout (printed it out and brought it to the gym) for the first time. So great. I knew it was a great [...]
An oaty mess « Tales of Expansion — January 16, 2009 @ 9:53 am
[...] around my face so just my eyes could peek through) and jogged over to the gym to do Tina’s 45-Minute Treadmill Run again (minus the first 5 minutes because I counted the jog there as my warmup) and make up for [...]
45-Minute Treadmill Workout « goal 129 — January 19, 2009 @ 8:38 am
[...] post info By mckny Categories: Uncategorized 45-Minute Treadmill Workout [...]
Food Voyeur (all meals 01/21/09) | Thinspired — January 21, 2009 @ 4:19 pm
[...] went to the gym late this afternoon with plans to do Tina’s 45-Minute Treadmill Workout again. I don’t know what it was but I could only pull off 30 minutes before feeling a [...]
Katy — January 21, 2009 @ 9:19 pm
Thanks SO much for posting this workout! I’ve seen lots of fitness bloggers try it out, but I’m usually an outdoor runner. Today it was too cold, so I decided to give this one a try.
I loved it!! I just posted a shoutout to you on my blog:
http://sillytatertot.blogspot.com/2009/01/night-of-firsts.html
Thanks again!
You’ve Got To Roll With The Punches « Running with Food — January 22, 2009 @ 8:36 pm
[...] girl, I went after your treadmill workout (the running segment) today and it kicked my behind. I loved it! I highly recommend it to [...]
Joanne — January 23, 2009 @ 9:21 am
Great! I’m always looking for new treadmill workouts since 4 days a week I’m on it .. even more since the snow and cold has put a crimp in my running outside. It does get boring. Good workout! Great job!
Box o’ Goodies « Up Fit Creek — January 23, 2009 @ 11:13 am
[...] that excitement it was off to the gym with my husband and sister-in-law. She and I decided to try Tina’s 45-minute treadmill workout. I was still a bit tender from lower body work on Wednesday and sister-in-law was feeling the P90X [...]
Obviously, I’m trying to use up my canned pumpkin… « This Winding Road — February 1, 2009 @ 1:04 pm
[...] Sunday! I just got back from a mad gym session, another one of Tina’s treadmill workouts, and guys, this thing kicked my butt! I am not used to that much incline on the treadmill, much [...]
The best laid plans … « Tales of Expansion — February 4, 2009 @ 8:48 am
[...] the gym this morning (I did Tina’s 45-minute treadmill run for the 3rd time — love this workout! Stats: 1 hour, 6 minutes; 538 calories; 149 average [...]
Powering through « Tales of Expansion — February 11, 2009 @ 7:48 am
[...] 11, 2009 by Sarah I did the 45-minute treadmill run at the gym again this morning. The sprints in there kill me — as do the two minutes at 8% [...]
Coffee-Infused Joy « Peanut Butter and Juli — February 17, 2009 @ 11:41 am
[...] rainy here in the Bay Area- so I’m going to hit up the gym and try the 45-minute treadmill work out I read about. I’ll let you know how it [...]
Back to bundled « Tales of Expansion — March 3, 2009 @ 11:40 am
[...] again this morning to get to the gym. I thought we were past all this nasty weather! I did the 45-minute treadmill run (still love it!). Stats: 1 hour and 4 minutes, 501 calories, average heart rate 145, max [...]
Luck of the Irish, partly « Tales of Expansion — March 17, 2009 @ 11:42 am
[...] before breakfast, it was back to the gym! I did Tina’s 45-minute treadmill run. It had been a few weeks since the last time, and I had missed it! Stats: 1 hour and 3 minutes, 511 [...]
Holy Yum and More Treadmill Workouts – Carrots ‘N’ Cake — March 19, 2009 @ 7:20 am
[...] 45-Minute Treadmill run/walk [...]
Treadmill workout - Day 156 « Weight Loss Wanter + Food Lover = Exercise Needer — April 10, 2009 @ 2:56 pm
[...] http://carrotsncake.com/2008/02/45-minute-treadmill-workout.html [...]
Sweet Surprise « Eating Bird Food — April 17, 2009 @ 8:25 am
[...] went fine and I headed straight to the gym after leaving. I did Tina’s 45 minute Treadmill workout (running). I’ve done it quite a bit since the first time and it’s gotten so much easier [...]
Knee Problem Diagnosed; Next Steps in Eksusize | Dori's Shiny Blog — May 7, 2009 @ 1:55 pm
[...] — but too much too fast, as I was doing Carrots ‘N’ Cake’s 30 minute and 45 minute treadmill runs after only a couple weeks of easing myself into it. I was working out all the time [...]
Celebrations Call for Jam Volcanos « Eating Bird Food — September 7, 2009 @ 11:47 am
[...] the majority of the afternoon, I got to work baking the Jam Volcanos and then hit up the gym for a 45 minute interval and hill treadmill run, came home and got pretty and then headed out to the Labor Day parties. The first party was hosted [...]
Celebrations Call for Jam Volcanos | Eating Bird Food — September 9, 2009 @ 10:16 pm
[...] the majority of the afternoon, I got to work baking the Jam Volcanos and then hit up the gym for a 45 minute interval and hill treadmill run, came home and got pretty and then headed out to the Labor Day parties. The first party was hosted [...]
Miriam — October 5, 2009 @ 2:33 pm
Can’t wait to try this (tonight), just printed it! BTW, I love your website, i’m a gourmet healthy eater and a regular at the gym, I also prone balanced lifestyle
and I am always interested for new training ideas and meals. I found your website very well done and love the infos that you share!
There is a theadmill workout that I like a lot and that I will like to share. I believe it is good for someone who wants to improve his cardio or someone who get bored easily on a treadmill (!) :
You start up with 5 mins fast-walking at 4, then you run for another 5 minutes : 1 minute at 5, 1 minute at 6, 1 minute at 7, 1 minute at 8, 1 minute at 9 (if you can’t, do 2 minutes at 8 and skip the 9) = 10 minutes, repeat this 3 or 4 times (30 or 40 minutes) on a row and finish up with 5 minutes fast-walking. You can also start fast walking at 3 for 5 minutes and then go up until 8 (which was the original workout but I though walking at 3 was way too slow).
Stacy — November 11, 2009 @ 1:00 pm
Thanks! I’m going to add this to my mix.
Silly Tater Tot » A Night of Firsts — December 27, 2009 @ 3:52 pm
[...] I decided to try the treadmill workout by Crunch Fitness that so many in the blogger world are raving [...]
Julie @ Peanut Butter Fingers — January 3, 2010 @ 8:59 am
awesome! i wanna print this out for my next workout!
Lisa Gallagher — January 13, 2010 @ 3:47 pm
I’m a runner and brought this workout to the gym with me, good workout but modified it to stay at the higher mph for longer periods and shortened the warm-up to 3 minutes. Since my treadmill automatically does a cool down, I modified the last 5 minutes to 5.5 – 7 mph. Burned approx 450 calories at ran about 4.25 miles. May add more incline next time.
Time flys by because you keep adjusting the settings!
Heather — January 14, 2010 @ 9:33 am
im glad you linked to this again today- i know you talk about this workout often, but i’ve never actually looked at it.
ive been doing lots of interval workouts on the treadmill this month, and usually i just create them before leaving for the gym, write them on a post it that i can then stick to the treadmill. I LOVE this one- its a bit more intense than mine which is a GREAT THING. Time to step it up
Eeeek…things keep changing « It All Changes — January 17, 2010 @ 3:07 am
[...] this cold thing I really wanted to break that habit. So I did a 45 minute interval workout from Tina and then some lifting from Caitlin. I was sweaty as usual after a great workout and had to take a [...]
Angela — January 19, 2010 @ 2:19 pm
Hi, I’m wondering what RPE means? I’m a newbie at this whole treadmill think and I want to try this out.
Work My Butt Off — Being Chelsea — January 20, 2010 @ 6:37 pm
[...] went to the gym this morning and did a modified version of Tina’s 45-Minute Treadmill Workout. I did the running portion but had to alter it a bit because I’m not as fast as her Here’s [...]
Intervals, Baby. « Caffeinerd — February 17, 2010 @ 11:38 pm
[...] inspiration. Today I tried out a workout that Tina from Carrots ‘N’ Cake recommended: the 45 minute (running) treadmill workout. I was just happy to make it through everything without needing any adjustments to the pace or [...]
claire — February 25, 2010 @ 9:15 pm
Hi Tina! I’m not a foodie blogger (yet) but I’ve been getting thoroughly inspired by yours and others over the past few months. To make a long story short, I came across this workout and gave it a try! It was great! I live in Ohio and the winters really suck – so I’m stuck with a treadmill for many months which can get very boring. This flew by, and I felt great afterwards. I may end up upping the speeds a little bit (I’m 5’11″, so my stride is a bit different that most!) to make it more challenging. Thanks for posting!!!
Andrea — March 8, 2010 @ 12:06 pm
Wish I could do this. I had spine surgery and can’t go above 3.2 for now. Look forward to doing this when I am ready though.
Kelsey — March 19, 2010 @ 4:18 pm
Wow, I just completed the walking version of this last night~what a great workout. Those 45 minutes just FLEW by! I definitely burned more calories with this than from some of my running workouts. Thanks for the recommendation!
A Night of Firsts — March 23, 2010 @ 2:32 pm
[...] I decided to try the treadmill workout by Crunch Fitness that so many in the blogger world are raving [...]
Shane — April 19, 2010 @ 1:43 pm
replying to #3: You are supposed to pump your arms. Grasping the hand bars indicates you’re doing too much for your pace. If you can’t pump your arms, take a slower pace. Pumping your arms also helps up the calorie burn.
Sweet! | Eating Bird Food — April 24, 2010 @ 3:33 pm
[...] was the first pick-up for the CSA that I joined this year. Upon waking, I hit up the gym for a 45 minute treadmill workout. Since I’m meeting with my personal trainer tomorrow and we focus mainly on strength [...]
kandy — April 28, 2010 @ 11:23 am
Pretty impressive post. I just came across your site and wanted to say that I have really enjoyed reading your opinions. Any way I’ll be subscribing to your feed and I hope you post again soon.
kandy — May 18, 2010 @ 1:39 am
Been reading your excellent blog for quite a few weeks now, and i am enjoying many of your excellent topics.
Sweet Tooth, Sweet Life — June 7, 2010 @ 9:07 am
[...] morning, I set my alarm nice and early to start the day of with a good workout. I did my 45 minute treadmill interval run, which kicked my butt wonderfully…if there is such a [...]
Stretch & Shag – Carrots 'N' Cake - A Blog Devoted to a Healthy Balance — June 11, 2010 @ 3:13 pm
[...] the gym, I did my favorite 45-minute Treadmill Workout. I love this workout so much, I practically have it memorized, but I always take a copy of it to [...]
Are There Bees in the House? « Sweet Tooth, Sweet Life — June 12, 2010 @ 4:02 pm
[...] after snacking, it was time for a run. I completed my favorite 45 treadmill interval run workout, and even amped up my speeds on most of the intervals. WOOT WOOT! After 45 minutes, [...]
healthy grindz — June 16, 2010 @ 4:51 am
[...] days I go to the gym and wing it, I want to try to follow one of these workout routines. I downloaded Shedding it and Getting it’s Face Down Ass Up Spin workout and loved [...]
Lynn — July 13, 2010 @ 7:32 am
I’m new to all of this having been a couch potato for waaaayyyyyy too long. I’m approaching my 60th birthday and am re-designing my next 60 years in many different ways, fitness being A-#1. I tried this workout (walking…running later…much later…) and LOVE it. I have become obsessive with training and spend 5 days a week in the gym pushing myself and getting stronger, healthier, more vibrant and alert and just plain all over feeling so much better!!!
Thank you for this one, Tina. It’s a real keeper!!!!!
Jenny — July 24, 2010 @ 9:00 pm
I haven’t been trying to go vegetarian or vegan because I was pregnant, but now I’m really excited to put down the meat and animal by-products. My husband is a little harder to convince, but I think when I show him the “chicken video” he’ll get it!
-Jenny
Digital Shipping Scales
PAULA — July 30, 2010 @ 4:59 pm
I DID THE WALKING WORKOUT AND BURNED 500 CALORIES!!!! I AM STOKED AND LOVE THIS WORKOUT!!! <3
Stuck in a Rut? « Carrots 'N' Cake — August 24, 2010 @ 1:14 pm
[...] 45-Minute Treadmill Workout [...]