Walk out of your treadmill rut: burn more calories with this 30-minute no-running-required routine
Jim Ryno
Your mission
Challenge your lower body in an entirely new way with this boredom-fighting treadmill workout. You’ll walk backward to hit your thighs hard, then reverse direction and blast your butt by climbing steep hills at a fast pace to increase the calorie burn (you’ll melt 35 percent more than on a normal 3.5 mph walk). So go ahead, turn around; it’s amazing the difference a little change of scenery can make–strong, curvy gams and a firmer backside!
How it works
After a brief warm-up, walk backward at a slow pace (called “retro walk,” right), then reverse direction and quickly climb a challenging hill. Use the speeds only as a guideline; adjust your pace as necessary to meet the Rate of Perceived Exertion (RPE). * Cool down, then stretch and strengthen the leg and back muscles you just used with the Must-Do Move.
* Trainer’s tip To stay balanced during the retro walk, reach back with your entire leg, not just your foot.
To strengthen and stretch your lower back, hamstrings and glutes–the primary muscle groups you use when walking backward and climbing hills–try this double-duty
MUST-DO MOVE.
reaching lateral lunge
* Stand with feet hip-width apart, then take a big step left with your left leg. Lower into a lunge, hip in line with your knee and toes pointing forward so feet are parallel. Bend forward from your hips and reach for the floor next to your left foot [A].
* Press through left heel to return to the starting position and extend arms overhead, keeping abs strong and tight [B]. Repeat to the right to complete 1 rep. Do 2 sets of 15-20 reps.
* See page 231 for RPE chart.
** Calorie burn is based on a 145-pound woman.
RELATED ARTICLE
your workout plan
what to do min. speed incline RPE *
(mph) (%) (1-10)
warm up 0-4 3.5 1 3
retro walk 4-13 2.5 2 4-5
1st hill 13-15 4.0 5 5
(9 min.) 15-17 4.1 6 6
17-22 4.1 7 7
retro walk 22-24 2.5 2 4-5
2nd hill 24-25 4.2 8 8
(3 min.) 25-27 4.2 9 9
cool down 27-30 3.0 1 2-3
* See page 231 for RPE chart.
workout intensity low to medium
machine needed treadmill
total time 30 minutes
calories burned 164 **
RELATED ARTICLE: the Shape 30-minute playlist
LOAD THIS MUSIC INTO YOUR MP3 PLAYER
I’m Gonna Be (500 Miles) The Proclaimers (3:37)
Heartache Tonight The Eagles (4:26)
Jump Madonna (3:58)
Elevation U2 (3:47)
Magic Carpet Ride (Remix) Philip Steir (3:25)
Kiss Prince (3:46)
Walk This Way Aerosmith (4:12)
Work It Out Beyonce (3:22)
Personal trainer JIM RYNO owns LIFT gym in Ramsey, N.J.
COPYRIGHT 2006 Weider Publications
COPYRIGHT 2006 Gale Group
