45 Minute Treadmill Workout For Bored People

Let’s be honest. The treadmill exercise gets boring, so we have to work a little harder to stay motivated.

 One way is to change the settings at different points throughout the workout.

 By doing this, you not only get a more effective workout, but the workout will be shorter, as you can’t run away at the same speed for the entire time.

Why? Because I am more focused on a tiny chunk of exercise than I thought-wow, should I continue for 45 minutes?

This exercise involves increasing your speed and/or slope during brief intervals before returning to medium intensity. 

Speed ​​up or slow down based on your fitness level and exercise according to your exercise level using Perceptual Workout Score. 

Change your workouts to suit your fitness level, preferences and goals. You can do this on any part of your exercise equipment or during outdoor workouts.

 

TimeStrength/speedPerceived effort
5 minutesWarm up at an easy pace and gradually increase the intensity.4-5
1 minute.Speed ​​up and tilt in 2 steps every 15 seconds.6-7
1 minute.Stay at this level for 1 minute.7-8
1 minute.Reduce the speed and increase it by 2 every 15 seconds.5-6
5 minutes.Walk or run at the right speed.5
1 minute.Speed ​​up every 20 seconds and tilt in 3 steps.6-7
1 minute.Stay at this level for 1 minute.7-8
1 minute.Every 20 seconds, slow down and tilt in 3 steps.5-6
5 minutes.Walk or run at the right speed.5
3 minutes.Increase in speed or incline (or both) until7
5 minutes.Walk or run at the right speed.5
1 minute.Speed ​​up and tilt in 2 steps every 15 seconds.6-7
1 minute.Stay at this level for 1 minute.7-8
1 minute.Reduce the speed and increase it by 2 every 15 seconds.5-6
5 minutes.Walk or run at the right speed.5
3 minutes.Increasing the slope allows you to work in a comfortable place.6
5 minutes.Cool down at an easy pace.4
Total exercise time: 45 minutes

More information about interval training

Interval training is a great way to bisect all cardio machine workouts, not just treadmills. In fact, mixing speed, incline, and resistance throughout your workout to get your body out of your comfort zone for a short period and let your body recover, you’ll get a better workout.

So, instead of staying at the same rate for the whole workout, you can break it like the workout above.

  • Choose an interval for your work interval -if you are a beginner, you might start with a 1 minute work interval. Advanced athletes can try different lengths and strengths.

  • Choosing a break interval -if you are a beginner, you may need at least the same recovery time if it is no longer the same. So, if you work hard for 1 minute, rest and recover for 1-2 minutes. Or until you feel you can work hard again.

  • Choose your own strength- find out how to increase your strength when you are in the working interval. If you are on a treadmill, you can use slope and speed. If it is elliptical, you can use speed and resistance. Feel hard and choose the same intensity you can do during the time you choose.

  • Repeat – Repeat the task/rest interval anywhere from 10 to 45 minutes. The harder it gets, the shorter the workout. For example, if you are working in steps 5-6 at this perceived exercise level during the work interval, you are more curious. If you work at levels 8-9, you won’t be able to sustain that intensity for long because it’s more anaerobic.

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