20 Minute Treadmill Workouts

Although the weather has been quite nice lately, there are times when the cold or rain stand in the way of getting in a cardio walk/run workout. As you may recall, the Cage is equipped with a treadmill for our use, and I found a couple of 20 minute treadmill workouts. The Glute-Sculpting Workout keeps you at a moderate speed while changing up the incline. The Treadmill Challenge changes up both the speed and incline.

If you need a little change of pace or want to try something different, try a treadmill workout. I will put a copy of each of these workouts next to the treadmill should you desire to give them a try. Feel free to make adjustments to increase and/or decrease the intensity to suit your needs and abilities.

The Glute-Sculpting Treadmill Workout
(keeping speed at 4 mph while adjusting incline levels)

Minutes 0:00 – 5:00 = Incline @ 3 – 3.5
Minutes 5:00 – 7:00 = Incline @ 8 – 10
Minutes 7:00 – 8:00 = Incline @ 4 – 6
Minutes 8:00 – 10:00 = Incline @ 10
Minutes 10:00 – 11:00 = Incline @ 5 – 7
Minutes 11:00- 13:00 = Incline @ 12
Minutes 13:00 – 14:00 = Incline @ 10
Minutes 14:00 – 15:00 = Incline @ 12
Minutes 15:00 – 20:00 = Incline @ 2 - 4

The 20-Minute Treadmill Challenge

Minutes 0:00 - 3:00, Speed = 3.0, Incline @ 1
Minutes 3:00 - 3:30, Speed = 3.5, Incline @ 2
Minutes 3:30 - 4:00, Speed = 3.5, Incline @ 4
Minutes 4:00 - 4:30, Speed = 3.5, Incline @ 6
Minutes 4:30 - 5:00, Speed = 3.5, Incline @ 7
Minutes 5:00 - 6:00, Speed = 4.0, Incline @ 1
Minutes 6:00 - 7:30, Speed = 4.5, Incline @ 2
Minutes 7:30 - 8:00, Speed = 4.5, Incline @ 4
Minutes 8:00 - 8:30, Speed = 3.5, Incline @ 6
Minutes 8:30 - 9:00, Speed = 4.5, Incline @ 7
Minutes 9:00 - 10:00, Speed = 3.5, Incline @ 1
Minutes 10:00 – 11:00, Speed = 6.0, Incline @ 1
Minutes 11:00 - 12:00, Speed = 3.5, Incline @ 1
Minutes 12:00 - 12:30, Speed = 5.0, Incline @ 2
Minutes 12:30 - 13:00, Speed = 5.0, Incline @ 4
Minutes 13:00 - 13:30, Speed = 5.0, Incline @ 6
Minutes 13:30 - 14:00, Speed = 5.0, Incline @ 7
Minutes 14:00 - 16:00, Speed = 3.5, Incline @ 1
Minutes 16:00 - 17:00, Speed = 6.0, Incline @ 1
Minutes 17:00 - 20:00, Speed = 3.0, Incline @ 1