Have you been running for a while and the scale has stopped budging? What your body needs is a little shock to the system. In order to keep your metabolism from slowing down, constantly challenging your muscles is a must. You can keep running, just beef up the intensity and mix it up with hills and sprinting intervals. Here's a 40-minute treadmill workout you can follow along with to start seeing some results. Every minute you do something new, either changing the pace or the incline, and since there's so much variation involved in this workout, your body won't even know what hit it — in a good way, of course!
All calculations are based on a 130-pound woman.
| Time | Incline | Pace (mph) | Calories Burned |
|---|---|---|---|
| 0:00-5:00 | 0% | 4.0 | 20 |
| 5:00-6:00 | 0% | 6.0 | 9 |
| 6:00-7:00 | 5% | 6.0 | 12 |
| 7:00-8:00 | 0% | 7.5 | 11 |
| 8:00-9:00 | 10% | 5.0 | 12 |
| 9:00-10:00 | 5% | 6.0 | 12 |
| 10:00-11:00 | 0% | 5.0 | 7 |
| 11:00-12:00 | 0% | 8.0 | 12 |
| 12:00-13:00 | 15% | 5.0 | 13 |
| 13:00-14:00 | 15% | 6.0 | 16 |
| 14:00-15:00 | 15% | 7.5 | 21 |
| 15:00-16:00 | 10% | 5.0 | 12 |
| 16:00-17:00 | 0% | 8.0 | 12 |
| 17:00-18:00 | 0% | 5.0 | 7 |
| 18:00-19:00 | 5% | 6.0 | 12 |
| 19:00-20:00 | 5% | 7.5 | 15 |
| 20:00-21:00 | 5% | 8.5 | 18 |
| 21:00-22:00 | 15% | 7.5 | 21 |
| 22:00-23:00 | 15% | 5.0 | 13 |
| 23:00-24:00 | 0% | 5.0 | 7 |
| 24:00-25:00 | 10% | 6.0 | 14 |
| 25:00-26:00 | 10% | 7.5 | 18 |
| 26:00-27:00 | 15% | 5.0 | 13 |
| 27:00-28:00 | 10% | 5.0 | 12 |
| 28:00-29:00 | 5% | 6.0 | 12 |
| 29:00-30:00 | 5% | 8.5 | 18 |
| 30:00-31:00 | 0% | 8.0 | 12 |
| 31:00-32:00 | 0% | 6.0 | 9 |
| 32:00-33:00 | 10% | 7.5 | 18 |
| 33:00-34:00 | 5% | 6.0 | 12 |
| 34:00-35:00 | 0% | 8.0 | 12 |
| 35:00-40:00 | 0% | 4.0 | 20 |
Total calories burned: 432
Here is an image-free version to take to the gym.
Image Source: Thinkstock
Original article and pictures take media1.popsugar-assets.com site
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