Warm-up:
Dynamic Stretches (Video attached)
5-minute walk at 1% incline
5-minute light jog/walk at 1% incline
Workout: (45 minutes) Nine - 5-minute blocks with varying pace/incline.
Beginner Level:
4% incline, walk - 5 minutes
2% incline, walk - 5 minutes
4% incline, walk - 5 minutes
2% incline, walk - 5 minutes
4% incline, walk - 5 minutes
2% incline, walk - 5 minutes
4% incline, walk - 5 minutes
2% incline, walk - 5 minutes
4% incline, walk - 5 minutes
Intermediate Level:
3% incline, brisk walk/jog - 5 minutes
6% incline, walk - 5 minutes
2% incline, brisk walk/jog - 5 minutes
8% incline, walk - 5 minutes
2% incline, brisk walk/jog - 5 minutes
6% incline, walk - 5 minutes
4% incline, brisk walk/jog - 5 minutes
8% incline, walk - 5 minutes
2% incline, brisk walk/jog - 5 minutes
Advanced Level:
5% incline, brisk walk - 5 minutes
8% incline, jog - 5 minutes
3% incline, brisk walk - 5 minutes
10% incline, jog - 5 minutes
4% incline, brisk walk - 5 minutes
12% incline, jog - 5 minutes
5% incline, brisk walk - 5 minutes
10% incline, jog - 5 minutes
3% incline, brisk walk - 5 minutes
Cool-down:
5-minute walk or light jog at 1% incline
Static stretches (video attached)