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5 - 4 - 3 - 2 - 1 Treadmill Shred Workout

If you're anything like me, you're always looking for new and interesting ways to workout and challenge your body. 

But a good old cardio workout is always something you can turn to when you need a workout that is quick and guaranteed to be effective. 

Personally, I love lifting weights but I know the importance of cardio. Working on stamina and athletic performance is vital. 

Cardiovascular exercise not only helps speed up weight loss, but it also helps keep the heart and lungs healthy. It bstress and brings a feeling of wellness and happiness because of release of endorphins. Research shows that regular cardio workouts also improve bone density and can reduce risk of heart disease and some types of cancer.*

For weight loss, cardiovascular workouts are best done on an empty stomach (fasted cardio). Most bodybuilders and experts recommend fasted cardio as the quickest and most effective way to burn fat. Get up first thing in the a.m. and before your usual breakfast meal, head straight to a 40-60 minute cardio workout. 

By doing so, you will be directly targeting your body fat stores for energy rather than utilizing the  glucose in the body had you have had something to eat prior to your cardio session.

The workout I have set up is tried and tested. I made 2 levels that you can try - depending on your current stamina and level of training. It involves interval training which I truly love!

Interval training is great for your heart, it builds endurance and keeps the mind on the workout rather than having it wander ( there are so many more benefits - check reference links below for more info). Interva  training is specially great for you if you get bored doing cardio on a treadmill but just need to get it done. 

Beginner level is fairly easy. Alternate between walking and running for. Run for 1 min, 2 mins, 3 mins , 4 mins & 5 mins in between each 1 min walk. And then in reverse. Run 5 min, 4 min, 3 min, 2 min and finally 1 min in between each 1 min walk. 

I call the intermediate level "intermediate" because I'm sure there are some that can run even faster and longer. Its the same logic as the beginner level, only these runs are at 6mph (which makes it hugely more challenging). For me this one is hard, but the more relentless I am, the stronger I get and the easier it becomes! I also incorporated just 2 HIIT sprints at 9mph in the beginning and at the end which is FANTASTIC for your heart! If you can add in an extra min of 9mph in the middle GO FOR IT! 

 

Get it? 5-4-3-2-1??  You run for 1 -2 3- 4 -5 minutes with a 1 min walk between each run!  And then back 5-4-3-2-1 min run with a 1 min walk in between runs ;) 

Get it? 5-4-3-2-1??

You run for 1 -2 3- 4 -5 minutes with a 1 min walk between each run!

And then back 5-4-3-2-1 min run with a 1 min walk in between runs ;) 

Sitting our and relaxing after a good workout is the BEST FEELING EVER! Take time to reflect on how good your body feels and give Thanks 🙏🏽

Sitting our and relaxing after a good workout is the BEST FEELING EVER! Take time to reflect on how good your body feels and give Thanks 🙏🏽

While woking out at a gym or a fitness center is okay.. whats BEST is running in nature. so sometimes.. no .. often, go workout in Nature. Breathe in the fresh air and feel it fill your lungs and heart. There is no act more humbling than just observing nature, the trees, the grass and flowers, the birds , listening to the chirping, rustling, flow of our beautiful Mother earth. After all is said and done.. always always ALWAYS ...Come back to Nature
 

*https://www.verywell.com/why-you-need-cardio-exercise-1230812

Interval Training: http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/interval-training/art-20044588

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