Snow Day Treadmill and Upper Body Workout

Hi Everyone.  This is my 4th snow day and I have to say that I am ready to go back to school and back to my normal routine.  I am also ready to be able to run outside again with my girls!  

I have been running a lot on the treadmill at the gym.  The treadmill can get a bit boring so I put together this treadmill workout today and it was awesome.  I thought I would share it with you guys in case you are not able to run outside like me!  

Treadmill Interval and Upper Body Workout

Treadmill Workout
Treadmill Workout

This is a treadmill and upper body strength training workout.  You can walk or run.  You will need a set of dumbbells, a treadmill and a mat.  There are 3 blocks to this workout with weights in between.  Feel free to adjust as needed.  

Warm Up Jog or Walk for 3 Minutes

Block 1

Time        Pace   

  • 2 Minutes    Normal Run Pace or A Brisk Walk
  • 3 Minutes    Push Pace 1-2 mph over your normal pace, for walkers add incline 3-5%
  • 2 Minutes    Normal Run Pace or A Brisk Walk
  • 1 Minute     Sprint or Brisk Walk (5-7% Incline for walkers)
  • 1 Minute    Recover Walk or Jog

Strength     3 Sets of 15 Reps using Moderate Weights (the last set should be hard)

  •         Push Ups
  •         Hammer Curl to Shoulder Press
  •         Plank Row (1 side at a time)
  •         Tricep Extensions
  •         Full Sit Up with Punches (use a lighter weight or no weights at all)
  •         Plank Punches (20 total) or Hold Plank for 30 Seconds

Block 2

Time         Pace

  • 1 Minute     Normal Run Pace or A Brisk Walk
  • 2 Minutes     Push Pace 1-2 mph over your normal pace, for walkers add incline 3-5%
  • 1 Minute    Normal Run Pace or A Brisk Walk
  • 2 Minutes     Push Pace 1-2 mph over your normal pace, for walkers add incline 3-5%
  • 1 Minute    Normal Run Pace or A Brisk Walk
  • 1 Minute     Spring or Brisk Incline Walk (6-8% incline for walkers)

Repeat Strength Section

Block 3 (sprint section)

Time         Pace

  • 1 Minute    Normal Run Pace or A Brisk Walk
  • 1 Minute     Sprint at least 2.0 mph over your push pace, walkers incline 8-10%
  • 1 Minute    Recover at jog pace/easy walk
  • 1 Minute     Sprint at least 2.0 mph over your push pace, walkers incline 8-10%
  • 1 Minute    Recover at jog pace/easy walk
  • 1 Minute     Sprint at least 2.0 mph over your push pace, walkers incline 10-11%
  • 1 Minute    Recover at jog pace/easy walk
  • 1 Minute     Sprint at least 2.0 mph over your push pace, walkers incline 8-10%
  • 2 Minute    Recover at jog pace/easy walk

Repeat Strength Section

Cool Down and Stretch

Here are a few additional Treadmill Workouts

Bust Treadmill Boredom

Treadmill and Rowing Workout

Treadmill and Strength Workout

Have a great week and stay safe out there! 

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