As requested, a good 45-minute treadmill routine

OK, I started with the workout Mike Materacky gave me:

Here's an example of what I do on a standard 45-minute treadmill session:

Start to 5 minutes: 3.0 MPH at 5.0 incline
5 - 10 minutes:  3.2 MPH at 10.0 incline
10 - 15 minutes:  3.4 MPH at 15.0 incline
15 - 20 minutes:  3.6 MPH at 15.0 incline
20 - 25 minutes:  3.8 MPH at 15.0 incline
25 - 30 minutes:  4.0 MPH at 15.0 incline
30 - 35 minutes:  4.2 MPH at 10.0 incline
35 - 40 minutes:  4.4 MPH at 5.0 incline
40 - 45 minutes:  CARDIO TIME!  6.5 MPH with little to no incline

With a 5-minute cool down period, I typically land between 3.65 and 3.80 miles and I burn well over 800 calories (with an input weight of 180 lbs.).

I started doing that, but for me, I found the first ten minutes to be just too easy, so I bumped it up to 15.0 incline from the start.

Then not too long after that, I started comparing the cals/min on different speeds and settings, and decided to stay at 15.0 incline for the full work out. So here is what I do in the morning these days:

Start to 5 minutes: 3.0 MPH at 15.0 incline
5 - 10 minutes:  3.2 MPH at 10.0 incline
10 - 15 minutes:  3.4 MPH at 15.0 incline
15 - 20 minutes:  3.6 MPH at 15.0 incline
20 - 25 minutes:  3.8 MPH at 15.0 incline
25 - 30 minutes:  4.0 MPH at 15.0 incline
30 - 35 minutes:  4.2 MPH at 15.0 incline
35 - 40 minutes:  4.4 MPH at 15.0 incline
40 - 44 minutes:  4.6 MPH at 15.0 incline (this part isn't easy)
44 - 45 minutes: 5.0 MPH at 15.0 incline  (this is the only part I have to run to stay on)

Also of note, I bump up .1 MPH at ever 2:30, which also adds some work.

At 220 lbs, I cover 2.89 miles and burn 925 calories in 45 minutes. It's a good workout.

I would start with the first workout, and then figure out when you can start making incremental increases.

Thanks Mike for the good workout, and you guys let me know how it works out for you.

Norm-
This is great!!! Thanks so much for posting!!! I
 am still trying to work up to running on the treadmill...this willprobally help!!! Thanks!! You are like the Excersise Guru of the board!!!

Laura

Thanks Norm and Mike

omg when I see exercise and Norm in the same sentence I know there's work to be done.  Only kidding.  Thank you Norm.

One day I'm going to be able to do this.. for now, I'll be happy to go for 30 minutes at 2.5 mph with no incline..

one day at a time....

Next thing you know, I'll be jogging from Whitehall to Emmaus trying to find you, Norm!  Thanks for being the exercise freak that you are!

This is awesome! I have a personal trainer, but I'm definitely going to be using this as well.

Those are some pretty intense work outs!  I am not a treadmill fan myself, but I might actually start doing this to see how it goes.

Pam

Thanks Guys for figuring this all out for us bench potatoes.. (at least we're off the couch).

Thanks Norm / Mike -

It looks intense - but Im always looking for something a little 'more'.  Right now all I can do is dream about getting back on the treadmill / Elptical / running track p but soon enough.  With only being one week in recovery from my surgery  - I think Im doing good with the walking a few times a day.

I will print this off and try it as soon as the doc says its ok.

Thanks.

Kim Z