Free Workout Guides

To have excellent results shredding fat and getting you muscles well defined, try cycling through the following treadmill workouts each week. Cycling through your routines allows your muscles to never adapt to one system, but instead consistantly develop and lean out the muscle.

Treadmill workout: 1 (24 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 4.0 0
2 4.5 1
2 5.0 2

30 s 7.0 5 3x
30 s 4.5 5

15 s 8.5 0 3x
45 s 4.5 0

1 6.5 5 3x
1 4.0 5

3 7.0 2
3 4.5 0

Treadmill workout: 2 (25 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 3.5 1
2 4.0 2
2 4.5 5

1 5.5 5 3x
1 3.5 7

30 s 6.0 7 3x
30 s 4.0 5

15 s 7.0 5 3x
45 s 3.5 5

10 s 8.0 5 3x
50 s 3.5 2

4 3.5 2

Treadmill workout: 3 (25 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 4.0 2
2 5.0 2
2 4.0 2
1 7.5 2

2 4.5 2

2 7.5 5
2 4.0 5 4x

Treadmill workout: 4 (30 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 4.0 0
2 4.5 5
2 3.5 5

2 7.0 2 3x
1 3.5 2

1 7.0 5 3x
1 3.5 5

30s 7.0 7 3x
30s 4.5 7

3 7.0 2
3 4.5 0

Treadmill workout: 5 (19 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 3.5 2
2 4.0 2
2 4.5 2
1 5.5 2
1 6.5 2

30s 5.5 5 4x
30s 6.5 5
30s 7.5 5
30s 6.5 5

30s 5.5 2
30s 4.5 2

30s 7.5 7 3x
30s 3.5 7

3 3.5 0

Treadmill workout: 6 (1x = 15min)
Time (min/sec) Speed (mph) Incline (%) Repeat
1 5.0 5
1 4.5 5
1 5.0 5
1 6.0 5
1 4.0 5

1 6.0 5
1 6.5 5
1 5.0 5
1 4.5 5
1 6.0 5

1 4.0 5
1 5.0 5
1 6.5 5
1 4.5 5
1 5.0 5