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 |
Posted by: Tina 43 comments
Posted in: workouts
on Feb 20th, 2008 at 8:31 am
Love it! Thanks.
on Feb 20th, 2008 at 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.
on Feb 20th, 2008 at 11:56 am
Do you hold on to the handle or pump your arms when you’re doing the increased incline segments?
on Feb 20th, 2008 at 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.
on Feb 20th, 2008 at 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.
on Feb 20th, 2008 at 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.
on Jan 9th, 2009 at 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 [...]
on Jan 10th, 2009 at 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 [...]
on Jan 10th, 2009 at 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!
on Jan 11th, 2009 at 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 [...]
on Jan 12th, 2009 at 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 [...]
on Jan 13th, 2009 at 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 [...]
on Jan 14th, 2009 at 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.)
on Jan 15th, 2009 at 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.
on Jan 15th, 2009 at 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 [...]
on Jan 16th, 2009 at 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 [...]
on Jan 19th, 2009 at 8:38 am
[...] post info By mckny Categories: Uncategorized 45-Minute Treadmill Workout [...]
on Jan 21st, 2009 at 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 [...]
on Jan 21st, 2009 at 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!
on Jan 22nd, 2009 at 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 [...]
on Jan 23rd, 2009 at 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!
on Jan 23rd, 2009 at 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 [...]
on Feb 1st, 2009 at 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 [...]
on Feb 4th, 2009 at 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 [...]
on Feb 11th, 2009 at 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% [...]
on Feb 17th, 2009 at 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 [...]
on Mar 3rd, 2009 at 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 [...]
on Mar 17th, 2009 at 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 [...]
on Mar 19th, 2009 at 7:20 am
[...] 45-Minute Treadmill run/walk [...]
on Apr 10th, 2009 at 2:56 pm
[...] http://carrotsncake.com/2008/02/45-minute-treadmill-workout.html [...]
on Apr 17th, 2009 at 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 [...]
on May 7th, 2009 at 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 [...]
on Sep 7th, 2009 at 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 [...]
on Sep 9th, 2009 at 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 [...]
on Oct 5th, 2009 at 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).
on Nov 11th, 2009 at 1:00 pm
Thanks! I’m going to add this to my mix.
on Dec 27th, 2009 at 3:52 pm
[...] I decided to try the treadmill workout by Crunch Fitness that so many in the blogger world are raving [...]
on Jan 3rd, 2010 at 8:59 am
awesome! i wanna print this out for my next workout!
on Jan 13th, 2010 at 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!
on Jan 14th, 2010 at 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
on Jan 17th, 2010 at 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 [...]
on Jan 19th, 2010 at 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.
on Jan 20th, 2010 at 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 [...]