Be Well Workout of the Week: The 32-Minute Hilly Treadmill Challenge
This workout will only take you 32 minutes (after you warm up, of course) and is even better to do with a partner. (Yay for buddy workouts!) Here’s how it’s going to work: You’re going to bounce back and forth between running hills on a treadmill (or on a steep outdoor hill, if you can find one!) and doing a set of exercises. So first, you’ll spend two minutes on the treadmill, sprinting up the hill — just crank the incline on the treadmill up as high as it will go — for 30 seconds. After 30 seconds, grab onto the treadmill and jump your feet to either side to rest for 30 seconds before you jump back on one more time for 30 seconds. And please, be careful! After that second hill, rest for another 30 seconds. Use this second recovery to get off the treadmill and get ready for the exercises.
Once you’re off the treadmill, you’ll get on a mat and do four exercises for 30 seconds each. The goal is to with this workout is to get through 32 minutes, so ideally, you’ll make it through the circuit eight times. And note: In order to get the most out of this workout, you’re going to want to set yourself up ahead of time so you can quickly and easily jump on and off the treadmill. If you’re doing this one with a buddy, have one person do the hills while the other person does the exercises for efficiency’s sake.
Be Well Workout of the Week: The 32-Minute Hilly Treadmill Challenge
Now, grab a timer, and get ready to sprint!
Instructions: Complete two minutes of sprints then go through the exercise circuit. Complete as many times as possible in 32 minutes.
30 second sprint:: 30 second recovery x 2
30 seconds squat with overhead press
30 seconds burpees
30 seconds plank row
30 seconds plank
Explanation of exercises
Click links for how-to videos.
Squat with overhead press: Hold free weights at your shoulders, and do a squat. As you stand back up, press the weights over your head. Return them to your shoulders as you squat back down.
Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.
Plank row: In a push-up position with your hands on free weights, row one weight up and back, keeping your hips square to the floor and squeezing your shoulder blade. Lower and repeat on the other side.
Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.
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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.
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