If you want to burn 100 calories in 10 minutes, and tone your tush and legs at the same time, go for a run.
Click here for an image-free, printable version of this workout to take with you to the gym. March 29, 2016 by Janice 3 Comments Pinterest StumbleUpon Facebook Twitter Buffer Yummly Google+ Print Email Pocket Evernote Flipboard While there’s nothing quite like walking outdoors, sometime the weather makes it impossible to get outside. Whether you’re a beginner or have walked for a while, these walking workouts are sure to add some fun to your treadmill walk!
Please note: I unfortunately cannot take on any more sponsored posts or ambassadorships as I just don’t have the time available to meet the deliverables. I am not a licensed nutritionist, or dietician, though I am a Kinesiologist that enjoys sharing information, experiences and ideas. How to Keep Your Running Motivation – 8 Great TipsRunning is a fantastic way to get into shape or to break through a weight loss plateau. If you're new to treadmill walking, please review these tips to make sure that you stay safe and avoid injury.
When walking or jogging on the treadmill, stay aware of your exertion, constantly assessing how you feel and if you can push a little harder.  This means that reading or zoning out to your favorite television show is out. Each of the following treadmill workouts is designed interval-style, which means they alternate between “working” and “resting” segments.  The most effective way to perform any interval program is to truly push as hard as possible for a given sprint segment and then really and truly rest during the recovery segment.

Finish each protocol with a slow walking cool-down for 5-10 minutes, followed by flexibility training focusing on the legs: hamstrings, quadriceps, calves and glutes. After years of crash dieting, competing in figure competitions and plenty of negative self-talk, I'm now teaching women how to create a healthy lifestyle that's stress and shame-free.
I also help female fitness pros build their online biz via my annual Best of You (BOY Club) Coaching mentorship! For each three-minute brisk walking interval, you'll need to raise the incline to 15 percent (or as high as it'll go), and for each 60-second sprinting interval, you'll need to lower it to one.
Start each workout with a three- to five-minute warm-up and end with a two- to three-minute cool-down.
Perform each exercise for 1 minute to add some intensity and some fun to your regular treadmill walk. Stop exercising and call your doctor if you feel dizzy, nauseous, short of breath, or if you feel pain in your chest.
I’m Janice – a Canadian working mom of 3 very active little girls (10, 8 and 5) who play rep hockey and softball. This routine will lead you on a set of short, high-intensity intervals, followed by a slower recovery period.
Stay focused on what you are doing and consciously think about how every workout should feel—challenging but not painful, yet definitely not comfortable either!

Think about every sprint segment as a chance to generate breathlessness and force the body to react and change. My brand, spankin’ new treadmill + dumbbell-based workout, #treadLIFT is launching May 3rd, 2016 – get on the wait list HERE for early and discounted access! Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast. Varying the intensity of your treadmill walking workout can help you beat the treadmill boredom.
Please consult your doctor with any medical issues, or before beginning a training program. Interval training is a great way to burn extra calories because your body is constantly being challenged with the high intensity intervals. This interval workout combines walking hills and short sprints with just a bit of incline to reduce the chance of developing shin splints.
Aside from a toned tush and thighs, intervals are also proven to target belly fat, so it's doubly effective.

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