Apparently some people do. I’m not kidding, it’s happened on a few occasions now that someone in the gym will ask me, post run, what “routine” I use on the treadmill.
Who knew people envied my sweat sessions?
Anyway, my treadmill work outs are modeled after one that LL Cool J does. Again, I’m not kidding. I read about his treadmill workout in Men’s Health (stolen from the boyfriend) and decided to tweak it to my liking. I haven’t been disappointed yet, as there is room for modification both in length and intensity of the workout. So I share with you, my version of the LL Cool J Treadmill Workout that will no doubt have you sweating buckets, whether you run for 20, 30, or 40 minutes!
0:00 min – 1:00 min, walk at zero incline at 3.0 pace.
1:00 min – 2:00 min, walk at zero incline at 3.5 pace.
2:00 min – 3:00 min, walk at zero incline at 4.0 pace.
*here’s where we kick it up
3:00 min – 4:00 min, increase incline to 2.0 at 4.0 pace.
4:00 min – 5:00 min, increase incline to 4.0 at 4.0 pace.
5:00 min – 6:00 min, increase incline to 6.0 at 4.0 pace.
6:00 min – 7:00 min, increase incline to 8.0 at 4.0 pace.
7:00 min – 8:00 min, increase incline to 10.0 at 4.0 pace.
*feeling the burn yet? if not just wait!
8:00 min – 8:30 min, jog at incline 10.0 at 5.0 pace.
8:30 min – 9:00 min, jog at incline 8.0 at 5.0 pace.
9:00 min – 9:30 min, jog at incline 6.0 at 5.0 pace.
9:30 min – 10:00 min, jog at incline 4.0 at 5.0 pace.
10:00 min – 10:30 min, jog at incline 2.0 at 5.0 pace.
10:30 min – 11:00 min, jog at zero incline at 5.0 pace.
11:00 min – 12:00 min, walk at zero incline at 4.0 pace.
*by now you should be sweating and your heart rate is up.
Turn this into a 25 minute workout by repeating minutes 3:00 to 12:00, and add a cool down.
You can lengthen your workout by repeating this section as many times as you wish, or up the intensity by increasing the pace when you jog. I like to run for at least 30 minutes, but if I don’t have time I will shorten the workout but make my sprints faster.
You won’t be disappointed. And maybe you’ll end up looking like LL Cool J…well, unlikely. But maybe close 
{ 2 comments… read them below or add one }
So I totally tried this workout the other day, and I thought, “I can probably do a full 25-30 minutes, because I am such a rockstar.”
And then I barely made it through the first 12 minutes, and I was like, “Gah, I’m pooped and my calves feel like they are on fire.”
I like it.
[Reply]
Mb Reply:
August 6th, 2010 at 1:21 pm
@Tabitha, Glad you tried it! I underestimated it the first time too! Hahaha.
[Reply]
I’m totally going to try this! Since you’re sharing…what’s your workout playlist?
[Reply]
Mb Reply:
August 11th, 2010 at 6:42 am
@Lauren, Good question! It changes often (I get bored easily) but some of my usual songs are:
The Hours- Ali and the Jungle
Usher- DJ Got Us Falling in Love
Saving Jane- I’m Super Girl
Pitbull- Hotel Room Service
Miley Cyrus & Timbaland- We Belong to Music
One Republic & Timbaland- Marchin’ On
Head Autimatica- Beating Heart Baby
Metro Station- Control
Kesha- Backstabber
Black Eyed Peas- Party All The Time
Those are on my playlist today. If you have any suggestions, please share (thank you!). I’m always looking for new music!
[Reply]
Lauren Reply:
August 12th, 2010 at 11:27 pm
@Mb,
Awesome, thanks! Lately, I’ve been using one my roomie made me:
Edward Maya & Vika Jigulina – Stereo Love
Robyn – Dancing on My Own
Prof Green Ft. Ed Drewett – I Need You Tonight
Example – Kickstarts
Pixie Lott – Turn It Up
Kele – Tenderoni
The Wombats – Let’s Dance to Joy Division
Sebastien Drums & Avicii – My Feelings for You (Original Mix)
Groove Armada – Paper Romance
The Raconteurs – Steady as She Goes
[Reply]