The following programs are free for you to use. They are inspired by the workouts I provide in my Phit-N-Phat Community. Join us today!
Blog Routines
Intermediate Leg Training Day
Treadmill - Pop Squat Booty Shaper
Sexy Legs Treadmill Routine
Home Cardio Routine without Machinery!
Circuit Routine for Travelling
Links to Articles
Treadmill Routines to keep boredom at bay
No Equipment...No Problem!
Warm up by walking around your house for a few minutes.
- Walk up your stairs one time and back down
- Two step it for one flight and walk back down
- Do 1 min. of jumping jacks
- Repeat stair interval
- 20 push ups or as many as you can do
- Repeat stair interval
- 20 tricep dips on stairs
- Repeat stair interval
- 30 sec of plank position
- Repeat stair interval
- 20 Squats
- Repeat stair interval
Repeat this sequence once or twice for a good full body workout. Finish with walking around and some stretches.
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Glute Killer!
Want a good booty? This not only burns the fat off your butt, it also helps lift and shape that rear view.
0:00 - 0:05 Warm up at 3.5 pace with 0% incline
0:05 - 0:08 4.0 (or your fastest pace you can do for 30 minutes) with 3% incline
0:08 - 0:16 Increase incline by 1% every minute (you should hit 12%)
0:16-0:24 Decrease incline by 1% every minute (you should be back to 3%)
0:24 - 0:25 maintain 3%
0:25 - 0:30 0% incline and walk at 3.0 to bring down heart rate.
Finish this routine with:
3x20 Walking Lunges
3x20 Squats
3x20 Step Bench Side Straddles (straddle your step bench and jump on top with both feet. Jump back down. Repeat quickly.)
Rest 20 seconds between each set.
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Advanced Cardio Challenge!
The following routine can be done on a treadmill, Stairmaster (not stair mill), elliptical or stationary bike. It is intense and should be followed by an easy cardio day or weights day. The routine takes 30 minutes from start to finish and by the end you know you did it right when you have nothing left on the table!
1. Choose your machine.
2. Minutes 1-5, gently warm up the body at an RPE of 4.
3. Begin 20 second bursts of all out speed (RPE of 9-10) followed by 40 seconds of easy recovery (RPE of 4). Toggle between the 20/40 splits for 20 minutes.
4. Cool down for 5-10 minutes until heart rate recovers.
Examples of 20 second bursts:
Run at 8.0 for 20 seconds followed by 40 second walk at 3.5 or jog at 5.0 (depending on fitness level).
Increase hill and speed on the elliptical.
Increase resistance and speed on the bike.
Increase hills on the Stairmaster.
The key to this workout is the 20 second speed/intensity bursts. Each burst should be near impossible to complete by the end of 20 minutes. You may need to do only 10 minutes of this routine for a week and add two minutes every week until you hit 20 minutes. This workout should only be done once or twice a week. It is very high intensity and also requires recovery time through rest days and proper stretching before and after.
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I posted this recently to the Weight Watcher website for someone needing ideas on how to vary running workouts. The same can be done on the elliptical or with walking on the treadmill. Use your imagination!
The basis of this routine is found in my Work Your Butt Off book full of cardio routines. Once you become a member of Phit-N-Phat you get access to this book and others that help you make the most of your time in the gym.
Warm up jog for 5 min.
Pick a very fast pace...say 6.5 MPH if your 5K pace is an 11 min. mile. Run for one min. at 6.5 MPH and then walk one min. at 3.0 MPH. Alternate that until the 25 min. mark.
Cool-down for 5 min. of walking.
Easy ways to vary that routine:
Use the same structure as above. Rather than each running segment being 6.5, start with 5.5, next interval 5.6, next interval 5.7 and keep increasing each minute by .1 until you can't do a full minute of running at your top pace. Walk for two minutes and start reducing your speed by .1 until you run out of time or get back to the bottom at 5.5.
Insert hills each minute. Pick a good incline like 5 or 6% and run slightly below 5K pace for one min then walk one min. until time is up.
You can also switch out the time increments to 2 min. run 1 min. walk, 3 min. run 1 min. walk, 30 sec all out sprint and 2 min. walk. The longer you run the slower you get. The smaller the interval the faster you run.
Always keep in mind that the rest interval is a rest interval. You want to walk slow. I usually walk at a 3.0 or 2.5 pace to make sure that I'm able to quickly recover and then work hard during the tough parts.
The key is to find a pace that is right for you. It might be 5.5, 4.5, 6.5. Whatever you run at just make sure the routine is tough.
For walkers you will simply go from fast to slow walking.
Elliptical users will do moderate strides to fast strides.
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Treadmill Routine from Work Your Butt Off book - this book comes with all PNP Community Memberships.
Time Action Incline Speed
| Time |
Action |
Incline |
MPH |
| 0-5 |
Warm up Walk |
0 |
3.0 |
| 6-9 |
Jog/Fast Walk |
0 |
5.0 |
| 10 |
Recover |
0 |
3.0 |
| 11-14 |
Jog/Fast Walk |
0 |
5.0 |
| 15 |
Walk |
0 |
3.0 |
| 16-19 |
Jog/Fast Walk |
0 |
5.2 |
| 20 |
Walk |
0 |
3.0 |
| 21-24 |
Jog/Fast Walk |
0 |
5.3 |
| 25 |
Walk |
0 |
3.0 |
| 26-29 |
Jog/Fast Walk |
0 |
5.4 |
| 30 |
Walk |
0 |
3.0 |
| 31-34 |
Jog/Fast Walk |
0 |
5.5 |
| 35 |
Walk |
0 |
3.0 |
| 36-39 |
Jog/Fast Walk |
0 |
5.5 |
| 40 |
Walk |
0 |
3.0 |
| 41-44 |
Jog/Fast Walk |
0 |
6.0 |
| 45 |
Walk |
0 |
3.0 |
| 46 |
Side Shuffle R |
5% |
3.5 |
| 47 |
Backward Walk |
5% |
3.5 |
| 48 |
Side Shuffle L |
5% |
3.5 |
| 49 |
Backward Walk |
8% |
3.5 |
| 50 |
Side Shuffle R |
8% |
3.5 |
| 51 |
Backward Walk |
8% |
3.5 |
| 52 |
Side Shuffle L |
8% |
3.5 |
| 53 |
Backward Walk |
8% |
3.5 |
| 54 |
Forward Walk |
2% |
3.0 |
For the last five minutes you will fry your legs. Superset the following exercises: 20 – Pop Squats
20 – Bench Squats20 – Wide Legged SquatsRest 60 sec. and repeat three times Back on TM for a 5 min. cool down walk.