500 Calorie Treadmill Workout

Missed a workout? Want to up the ante? Got to lose weight fast? This boredom busting treadmill workout is designed to burn a whopping 500+ calories and boost cardiovascular fitness. This 60 minute treadmill plan, combines is an interval workout, that will keep you on your toes. Interval workouts are challenging and make for great weight loss workouts, as they keep metabolism elevated long after you’ve completed the workout. In other words, after you’ve burnt 500+ calories during this workout, you will still continue to burn calories for up to 48hrs afterwards!

 

 

This treadmill plan is made up of 4 phases:

1. 10 minute warm-up.

2. Alternating intervals of 30 second all out sprints and 60 seconds of recovery jogging. During this phase aim to run as fast as you can for 30 seconds. If  you are a beginner runner/ can’t run 7.5 mph, start at slower and build up speed, or shorten the sprint interval to 20 seconds. As you get stronger, increase the speed to 7.5 mph or more.

3. Alternating intervals of running and recovery jogging. Again, if running at 6.5 mph is too challenging, start slower and build your speed as your cardiovascular fitness increases. Equally, if you feel 6.5 mph feels too slow, by all means increase the speed.

4. 5 minute cool down.

	TIME	RUNNING PLAN	RPE*
PHASE 1	0:00-9:30	Warm-up 3.5 – 5.0 mph	1-3
PHASE 2	9:30–10:00	Sprint (your best effort) at 7.5 mph	8-10
	10:00–11:00	Jog at 5.0 mph	4-6
	11:00–11:30	Sprint at 7.5 mph	8-10
	11:30-12:30	Jog at 5.0 mph	4-6
	12:30-13:00	Sprint at 7.5 mph	8-10
	13:00-17:00	Jog at 5.0 mph	4-6
PHASE 3	17:00–27:00	Run at 6.5 mph	7-8
	27:00–31:00	Jog at 5.0 mph	4-6
	31:00–35:00	Run at 6.5 mph	7-8
	35:00–39:00	Jog at 5.0 mph	4-6
	39:00–43:00	Run at 6.5 mph	7-8
	43:00-47:00	Jog at 5.0 mph	4-6
	47:00-51:00	Run at 6.5 mph	7-8
	51:00-55:00	Jog at 5.0 mph	4-6
PHASE 4	55:00–60:00	Gradually slow pace to cool down at jog/walk	1-3

*RPE stands for rating of perceived exertion that uses a scale of 1 – 10 to estimate exercise intensity.

 

Tip! Set the incline on the treadmill to 1%. Running on the treadmill is easier than  running outdoors because of the lack of  wind resistance and the flat, unchanging surface of the treadmill. Also, when you’re running on the treadmill it does help hurtle you forward. Setting the incline to 1% better simulates outdoor running conditions.

Still, if you’re a beginner runner you may want to start with 0% – 0.5% incline to get started and move up to 1% as you get stronger. If you regularly run on the treadmill at 0% incline, increasing it to 1% will  help you transition to outdoor running, if you plan on moving your workout outside.

The Big Gymnasium's Daily Fitness Tips 

(Golden Weight Loss Tips)

Running:The very best piece of advice I can give you, when beginning a running exercise program; is to take it at a comfortable pace. Even if you do have a background in running, don’t try and do a 30 minute run in the very first week. Alternatively, build up gradually. You’re going to enjoy the fitness plan more; if you’re doing comfortable runs and you will soon discover that you reach your end goal sooner.


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Rock Solid Abs Workout (Day3)

Rock Solid Abs Workout

 

7. STABILITY BALL SIDE CRUNCH

 

 

BODY PART TARGETED:  SIDES (OBLIQUES)
EXERCISE MOVEMENT:

• Sit sideways on the stability ball, that is, with your right side/ hip on the ball, and hold your torso almost upright. Place both feet against a wall and put your left leg behind your right leg.
• Cross your arms over your chest. This is your starting position.
• Keeping your arms crossed lower the right side of your torso down to the ball.
• Slowly rise back up to the starting position and hold at the top for a second.
• Complete one set on the right before repeating the exercise on the left side.

TIP: Place your feet wide apart to help aid balance. To make to exercise more difficult, move the ball closer to the wall.

 

8. STABILITY BALL OBLIQUE CRUNCH 

BODY PART TARGETED:   CORE (TRANSVERSE ABDOMINUS), STOMACH (RECTUS ABDOMINIS) & SIDES (OBLIQUES)



 

EXERCISE MOVEMENT:

• Lie with your back on the stability ball and place your hands on to the sides of your head/ by your ears. Steady yourself with your feet, keeping your legs bent. This is your starting position.
• Bending at the waist, bring your torso up while twisting over to your right side.
• Slowly and with control lower your torso back down to the starting position.
• Repeat the movement on the left side.

TIP: Small movements suffice. Lifting your torso two to three inches will do the trick!

 

9. STABILITY BALL STRAIGHT-LEG CRUNCHES

 

BODY PART TARGETED:  STOMACH (RECTUS ABDOMINIS)
EXERCISE MOVEMENT:

• Lie on your back and with your legs extended squeeze a stability ball between your feet/ lower legs.
• Now raise your legs, with the stability ball, off the floor (about 45 degrees) and reach your stretched out arms towards the ball. This is your starting position  (yes you’re going to really feel this one!).
• Raise your torso up and touch the ball with your fingertips.
• Slowly and with control lower your torso to the floor.

TIP: Remember to breathe during this exercise.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

Rules of Weight Loss:

How Much Exercise Do I Need? Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small, for example with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt.




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Rock Solid Abs Workout (Day 2)

Rock Solid Abs Workout

 

 

4. STABILITY BALL PLANK & ROLL 

BODY PART TARGETED:  STOMACH (RECTUS ABDOMINIS), CORE (TRANSVERSE ABDOMINUS) & BALANCE AND COORDINATION



EXERCISE MOVEMENT:

• Kneel behind a stability ball and place your bent elbows/ forearms on top the ball.
• Now lift your knees off the ground and form a straight line between your head, shoulders, hips, knees, and feet. Your feet should be about hip-width apart.
• Draw your abs in tight, keep your weight in your arms and your elbows below your shoulders. This is your starting position.
• With control, slowly roll the stability ball about a little forward/ away from your body.

TIP: Lift your hips higher if it feels uncomfortable in your lower back. You can increase the difficulty of the exercise by increasing distance you move the ball away from your body.

5. STABILITY BALL PUSH BACK 

BODY PART TARGETED:  BACK (ERECTOR SPINAE), STOMACH (RECTUS ABDOMINIS) & CORE (TRANSVERSE ABDOMINUS)



EXERCISE MOVEMENT:

• With your arms extended, put your hands on the floor and your feet on the stability ball.
• Your feet, hips and shoulder should form a straight line, and your hands should be below your shoulders. This is your starting position.
• Pressing against the floor with your hands, slowly push your body backwards, allowing the ball to roll back. Draw your abs in tight (belly button pulled in towards spine).
• Roll forwards back to your starting position.

TIP: Your hands should remain in the same place on the ground. Lift your hips higher to stop your back arching if it feels uncomfortable in your lower back.

6. SPIDERMAN

 BODY PART TARGETED:  CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), UPPER BACK (LATS), SHOULDERS (DELTOIDS) AND REAR UPPER ARMS (TRICEPS)



EXERCISE MOVEMENT:

• Start in the standard push up position, with your hands below your shoulders, and your body in a straight line.
• Lift your right foot off the ground and bring your right knee to your side until it touches your right elbow.
• Return to your starting position and repeat on the other side. 

TIP: Keep your abs tight and minimize hip movement.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Golden Weight Loss Tips)

Rules of Weight Loss:
Calculate your BMR (basal metabolic rate): Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.

Add it up: Take your BMR (basal metabolic rate) number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight.




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Rock Solid Abs Workout (Day1)

Rock Solid Abs Workout

 

  

Abs. The top of most people’s wish list. Not just a flat tummy, but a little – or a lot – of definition too. If you’ve been ever so slightly obsessing about your abs, this workout will help put a stop to that. It’ll stop you wishing and set you on the path to getting the abs you always knew you deserved.

Why is this workout so awesome? First of all it targets your entire core – firming the front, sides and back of your torso. Working the abs, without working the back is asking for trouble. Why? Because if you make your front muscles strong, but neglect your back, you risk your ab muscles pulling you forward, because they’ve become so much stronger than the muscles of the back.

This workout is going to build your abs, but it’s also going to increase your back strength, which will improve your posture, pull in your tummy and make you look thinner. In other words, working the muscles of your back, also helps get you to your goal of a flat stomach. Do this workout in conjunction with regular cardio (preferably a mixture of steady state cardio and HITT and a balanced diet. 

The Rock Solid Abs Workout is going to target your core from all angles and it’s going to challenge your stability, balance, and rotational strength. Why is that good? The more variety in your workout, the more you challenge your muscles, the faster you’re going to see those abs.

 1. DUMBBELL LYING ROW

 

BODY PART TARGETED:  UPPER BACK (RHOMBOIDS)
EXERCISE MOVEMENT:

• Lie on your tummy (face-forward) on a bench and grab a dumbbell in each hand with the palms of your hands facing towards your feet.
• Your arms should be extended downward, with the dumbbells almost touching the floor. This is your starting position.
• Bring the dumbbells up towards your sides/ armpits.
• With control lower the dumbbells back down to the ground.

TIP: The bench should be sufficiently high to allow your arms to hang down without the dumbbells hitting floor. Also, make sure you squeeze your shoulder blades together as you bring the dumbbells up to your armpits.

2. SEATED ROW WITH RESISTANCE BAND
BODY PART TARGETED:  BACK (ERECTOR SPINAE), STOMACH (RECTUS ABDOMINIS) & CORE (TRANSVERSE ABDOMINUS)



EXERCISE MOVEMENT:

• Tie a resistance band around a steady object and close to the ground.
• Sit on the floor with your legs straight, lean forwards a little, bending from the waist.
• With your arms extended and elbows slightly bent, grab the ends of the resistance band, so that you can feel some tension in the band. This is your starting position.
• Lean backwards, whilst pulling your hands in towards your chest and squeezing your shoulder blades.
• Hold for a second and return to starting position.

TIP:  Make sure the resistance band has a good amount of resistance so that you can really work your muscles. You can also use the pulley machine in the gym.

3. STABILITY BALL BACK EXTENSION



BODY PART TARGETED:  UPPER BACK (RHOMBOIDS)
EXERCISE MOVEMENT:

• Lie with your belly (face down) on a stability ball and place your feet against a wall or other sturdy object.
• Your arms should be straight and by your sides, with the palms of your hands facing towards the ceiling. This is your starting position.
• Lift your torso up and at the same time rotate your palms down to face the floor and squeeze your shoulder blades together.
• Slowly and with control return to the starting position.

TIP: Don’t bend your back excessively (hyperextend).

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

Rules of Weight Loss:
 

Keep Track Of How Many Calories You Eat:
Enter and track your calories for at least a week,you could use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.



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