Bootylicious Bride Treadmill Intervals

Bootylicious Bride Treadmill Intervals

A client recently emailed me after trying the Advanced Treadmill Workout from last month. The simplest way to summarize her opinion about running at 10.0 miles per hour on an incline of 3% for 60 seconds is to say: “WTF?!”

It made me giggle!

Fast sprints aren’t for everyone, and that’s totally ok. The good news is that you can get a great interval workout on the treadmill by slowing your pace and upping your incline. While training at the speed of a caffeinated energizer bunny has its benefits, it’s really important to challenge your body in different ways to maintain and improve your fitness levels, and physique.

As this workout predominantly uses incline, rather than speed, to increase and decrease challenge, it is excellent for anyone with knee or hip injuries that become aggravated when running.

Treadmill Interval Workout (all levels)

Why you need this:

As your cardiovascular system becomes challenged, you will breathe deeper and increase blood flow to the lungs and heart, leaving you feeling alert, awake and in a better mood. I recommend a good, long uphill walk before calling Aunt Violet about seating arrangements!

Additionally, the extra challenge of the incline means that you’ll burn more calories. A 130 pound woman burns an average of 224 calories per hour walking briskly on a flat surface at 3.5 miles per hour. That same individual burns 354 calories per hour walking 15 degrees uphill at the same speed.

Whilst any cardiovascular exercise uses both glucose (the sugars stored in your body) and fat for energy, low intensity cardio burns a greater percentage of fat than high intensity training — although the latter burns more calories overall.

Why you want this:

Even though a 4 — 12% incline for 30 minutes might not sound hard, it’s very effective. You will shape your booty, quads, hamstrings, calves, ankles and core by engaging your muscles differently than you would when walking/running on a flat surface.

By keeping the speeds low and your movement fairly consistent, you’ll also be able to catch up on reading, wedding Pinning, or watching an episode of Say Yes To The Dress!

(P.S. – I’ve just joined Pinterest! I’d love to see you there)

How to get your fiance on board:

You don’t need to! This is your time, girlfriend.

The workout:

If you are new to fitness or recovering from injury simply modify the incline so that you find a challenge that is suitable to your circumstance. Start with a minimum of 1% incline and increase to find your top range.

Avoid holding the handrails as this can counteract the advantage of an incline. Instead pump your arms up and down by your side as though you are hiking outside.

Print or download the workout to take with you to the gym.

Incline Intervals


Did you do this workout?

I’d love to hear about it. Do you prefer short and fast, or long and slow cardio workouts? Let me know in the comments below.

I’m excited to “go steady” with you,

Jennifer Dene xox

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8 Responses to Bootylicious Bride Treadmill Intervals

  1. Absolutely love your new look website darling…you’ve put so much work into it and it’s just FABULOUS!!! xx

  2. I’m going to give this a try tomorrow~ I’ve been doing the same treadmill interval routine for a while so I’m excited to change it up! Thank you (:

  3. Just tried this and you are right. Good sweat and GREAT burn!! Although I had to hold on a little more than I would have liked…baby steps right? My gold is to go the 10-12% incline sans hands.

  4. Is most of this running/jogging? Maybe I’ve been doing it wrong the whole time, because speed 4.0 is a little bit too fast too speed walk 🤔 but I love it

    • Hi Jazmin!

      I’m 5’10” (mostly leg!) so this is my power walking speed, but my husband totally agrees that it’s way too fast for walking, haha! You can either drop the speed to meet the top of your power walk or if you’re happy doing it as an uphill jog then that’s a good challenge. Glad you enjoy it!


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