Take 5 minutes to do a nice, easy cooldown. Start your 30-minute routine with a 5-minute warm-up at an easy pace. Level 3 = hard effort (10K, half marathon pace) Level 2 = moderate effort (marathon pace)
Whether you’re running a 5K or marathon this season, or just looking to get a solid workout in on a chilly day, this treadmill routine will kick your training into high gear.Īt Mile High Run Club, Warner uses the following level guidelines to instruct her students: Advertisement From there, aerobics classes grew steadily with different fitness personalities offering their own take. “Everyone is able to work at their individual training level, but you can still work together.” Incorporating dance made the workouts more interesting than simply pedaling a bike or running on a treadmill. “That’s the beauty of bringing a speed workout indoors to the treadmill,” says Warner. And although your treadmill probably doesn’t have flashing mood lights surrounding it, you can replicate the Mile High Run Club environment by turning up the bass and convincing a friend to run by your side. Here, she gives us a taste of what a 28-minute class would entail. In the span of 28-, 45-, or 60-minutes, the hills, builds, and intervals are designed to take time off your PR. Treadmill workouts are performed indoors, so you dont need to worry about air quality, excess heat, cold temperatures, rain or icy conditions. With the ambiance and camaraderie of a spin class, her workouts do more than make you sweat. Theres a treadmill workout plan for every level of fitness and every fitness goal. Last November, she founded the Mile High Run Club, New York City’s first treadmill studio, which specializes in indoor group running classes. *Keep your incline at 1.0 during all the running portions of this workout.Debora Warner, 44, loves the machine that some runners love to hate. Discover more music, concerts, videos, and pictures with.
#Treadmill dance workout series#
If 5.5 feels too quick, don't be afraid to walk or jog during the "run" portions of this plan. Listen free to Intense Workout Music Series Intensity - Music for Intense Workout, High Energy Dance Tracks Workout Music and Workout Songs ideal for Intense Fitness, Aerobic Dance, Exercise, Workout, Aerobics, Running, Walking, Dynamix, Cardio, Weight Loss, Elliptical and Treadmill (Touch Me Now, Alive and more). Power walkers keep a speed between 3.5 and 4.5 joggers stay between 4.5 and 5.5 runners go 5.5 or faster. Orangetheory trainers instruct and encourage you to go at your own pace.
You'll be running back and forth from the treadmill to the rowing machine, so get ready to move.
At my first class, the cardio WOD was a run-row combination that was fun and flew by - a win-win in my book!Įven if you don't have an studio nearby, you can get a feel for the class at your gym with this cardio workout inspired by my very first Orangetheory experience.
#Treadmill dance workout plus#
I loved the combination of cardio and strength training in a fast-paced class, plus wearing a heart rate monitor held me accountable from start to finish. I run a lot when I have time off, but I limit my runs to only this workout if I’m in season. I love running, but it’s too much impact on my joints to do religiously. I was down in Florida where these studios are abundant, and after my first class, I was hooked. This is a quick workout that’s great if you’re in a time crunch but you still want to sweat and feel the burn. Last week, Orangetheory Fitness kicked my ass.
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