25 Minute Uphill Treadmill Leg Blast RoutineOn by
This uphill treadmill leg blast routine is so quick to complete and you will definitely be feeling the pump in your quads!
In a world where you barely have time to hit the gym. So many commitments, family, work, and keeping a social life. It’s difficult to get your workout quota done for the day.
Whether your goal is to lose weight or gain muscle, it’s important to optimize workouts. Why not do both at the same time with this uphill treadmill leg blast!
This workout is extremely fast:
Stretch: (1 minute)
Make sure to stretch your quadriceps and hamstrings well, if you don’t you are definitely going to be feeling stiff the next day. And most importantly you don’t want to pull something.
Light warm-up jog: (4 minutes)
The warm-up phase is really important. Get the blood flowing in your body and especially your legs!
Phase 1: (5 minutes)
Increase the treadmill incline to 50 percent of your max- this should still be comfortable for you (but you should definitely feel the burn), if it isn’t, then you have the incline too high, so lower it a bit. You need to last for 5 minutes at this phase. Increase the speed gradually from your initial jog speed, but don’t go too fast.
Phase 2: (2 minutes)
Now your legs should already be feeling the burn! But its time to take it up a notch. Increase the incline and speed. Your incline should be around 60% or 70% of your max. This should be quite challenging. Now in terms of the speed, you don’t need to increase it if you are already struggling but aim to increase it a little if you have the capacity.
Phase 3: (3 minutes)
After phase 2 your legs are gonna feel like they are on fire, but you can’t stop yet. Don’t worry though, this is the cool-down phase. Lower the incline to a flat level, and reduce the speed to a jog. You now have around 3 minutes to get your breath back and loosen up those legs again.
Phase 4: (3 minutes)
Now we’re at it again, your legs should have regained some strength back. Here you are going to increase the incline to 50% of your max and increase the speed. Stay strong and keep this up for 3 minutes. It’s going to be difficult and your legs are going to start feeling numb. If this happens and you really can’t continue like this anymore, then lower the speed, but keep the incline level the same. The uphill climb is very important for this workout.
Phase 5: (2 minutes)
Now the final stretch will feel like hell! Can you do it? Here you are going to once again increase the incline to 60% or 70% of your max! And increase the speed to as fast as you can handle. Increasing the speed may be difficult for you at this time, if it’s not possible don’t worry, just concentrate on running on this level of incline! Keep lowering the speed if your struggling but do you best to stay on that incline!
Phase 6: Cool down (5 minutes)
Finally, you are done! But don’t stop running just yet. It’s important you cool down. Your legs will be filled with blood, you’ll definitely be feeling a massive pump.
Lower the incline all the way and reduce the speed to either a very light jog or walk. These 5 minutes are important to regain some feeling in your legs, retain your grounding, and get your breath back!
This uphill treadmill leg blast does exactly what it says on the tin. Your legs will feel blasted afterward. Its a great workout only lasting 25 minutes, so there’s no excuse not to do this!
You will increase muscle mass in your legs, thanks to the uphill induced blood pump. You will also challenge your stamina and cardio level due to the workout being so intense!
So next time you are on the treadmill, forget the monotonous constant jogging people usually do, it will get you nowhere! Opt for this challenging and quick routine to blast your legs!