FitnessFitness Tips

This Total-Body Split Workout Makes Choosing Your Next Sweat Sesh a Piece of Cake

Looking for a total body split workout to spread out across the week? We've got you with this four-day split that doesn't leave a muscle behind.

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Photo: Getty Images/PixelsEffect
Published Nov 12, 2020

Written by 

Kells McPhillips

One of the hardest parts of starting a strength training routine is learning how to organize your weekly workouts. Should you go for two leg days or one? Do you really need a full day dedicated to strengthening your back? And is there any way to avoid Bulgarian split squats—because they’re the absolute worst? Finding a total body split workout you can stick with week-after-week removes a lot of this decision fatigue from the workout equation, so I asked a trainer to break down how to divvy up a week’s worth of strength training.

Experts in This Article

Prentiss Rhodes

Prentiss Rhodes, NASM, is a chiropractor, martial arts instructor, and master instructor for the National Academy of Sports Medicine.

“Split body training or split routine is the act of breaking up the training program by engaging specific muscles and their synergists or by movement patterns,” says master trainer Prentiss Rhodes, NASM. “A split routine may be effective for athletes who engage in other activities. The split routine allows the athlete to practice skills while still getting an effective resistance training program.” For example, a swimmer may sandwich a workout in the pool between two lower body workouts so their arms feel fresh for that backstroke, butterfly, or breaststrokes. A runner who wants their legs to be road-ready, by contrast, may do the same thing with arm workouts.

In general, a total body split workout schedule requires a minimum of two days of strength training per week. “Essentially anyone can split body train. This is effective for athletes who practice sports as well as people who have limited time to spend in the gym. Depending on one’s needs and abilities, you can do split body training for at least two sessions and up to four sessions per week,” explains Rhodes. If your primary sport isn’t strength training, then you may use those two days to train the upper body and lower body separately. That’s that. But if you do have more time to dedicate to the weight room, you could break up a week’s worth of movement into four days of strength training (more on how to do that below.

The difference between a total body split workout and a full-body workout

There’s a fairly contentious debate in the fitness community over whether split body training or full-body training (where you work your whole body in each strength training session) yields better results—but Rhodes says it really comes down to how much time you have to give to your workouts. “One scheme is not better than the other, but rather they become useful in different situations. If you only have two days that you can dedicate to the gym, and your goal is just wellness or general fitness, then doing a total body routine is a great option. If you’re planning your training around other athletic activities or if you’re entering a particularly intense training cycle that requires more energy, then split training may be a preferred method,” says Rhodes. As always, it’s all about what works for you.

Four-day total body split workout

Some of the workouts in Rhode’s total body split contain supersets, or two strength exercises performed back-to-back with no rest in between. For those, alternate between the two moves until you’ve completed four rounds of each. Take a one- to two-minute break between completing each set of both workouts. In between supersets, feel free to take a longer break of two to five minutes. Got it?

Because we want to make sure our workouts don’t end in injuries, don’t skip that complete a full warm-up before diving into the moves. “It also bears remembering that when doing a split routine, especially when you have other athletic endeavors, it is important to plan your training so that you aren’t too tired for those activities. Choose a weight that is challenging but also allows you to maintain good form,” says Rhodes. With all that in mind, let’s get sweaty—shall we?

Day 1: Horizontal push-pull

Dynamic Warm-Up With Traci Copeland 

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Superset 1

Dumbell incline chest press: Lie down on an incline bench with two dumbbells. Keep the shoulders in a neutral position and abs braced. Press the dumbbells up to the sky. Lower under control and repeat.

Complete four rounds of eight reps at 75 percent effort.

Scapular push-up: Come into a plank position on the floor. Make sure that the body is in alignment from head to toe and that the pits of the elbows are pointing forward. Lower the body slowly, pause at the bottom of your range, and press up until the elbows are straight and the shoulder blades begin to rotate up.

Complete four rounds of 12 reps. 

Superset 2

Cable row: Stand facing the cable machine with your feet staggered. Make sure the body has good posture. Grab the handle on the cable machine so that the arms are parallel to the floor. Pull the handle into the trunk. As the handle approaches the chest, tighten the muscles between the shoulder blades. Return to the starting position slowly.

Complete four rounds of eight reps.

YTA with stability ball: Lie face down on a stability ball. Brace your feet against a wall for support. Make sure that the posture is in alignment. With the elbows straight and thumbs up, lift arms up until the biceps are in line with the ear (forming the “Y”). Lower under control and repeat. Keeping the elbows straight and thumbs up, lift the arms at a 90-degree angle from the torso (forming the “T”). Lower under control and repeat. Keeping the elbows straight and thumbs up, lift the arms at a 30-degree angle from the torso (forming the “T”). Lower under control and repeat.

Complete four rounds of 12 reps. 

Set 3

Tricep press downs: Return to the cable machine and position it directly above your head. Pull the ropes down so you’re holding your arms at a 90-degree angle from your chest with an upper hand grip. Pull down on the bar until your hands almost come to your hips. Slowly release back to that 90-degree starting position.

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Complete three sets of 12 reps

Set 4

Dumbbell bicep curls: With a dumbbell in each hand, extend your arms down toward the ground while keeping them engaged. Bend both elbows to curl the dumbbells in toward your chest. Slowly release back down to the start.

Complete three sets of 12 reps.

Day 2: Squat

Follow the same rules as day one—don’t forget to warm up!

1. Front squat: Stand with feet shoulder-width apart. If you’re squatting with weights, place the bar across the collar bones. Maintain good posture. Squat to a level in which the crease of the hip is in line with the knee or to chair level. Drive through the center of the foot and stand up keeping the abs and glutes tight.

Complete four sets of 10 reps.

2. Clamshells: Assume a side-lying position on the floor with the legs stacked, the hips slightly bent, and the knees bent so that the heels are in line with the buttocks. If necessary, use head support so that good posture is maintained in the body. Tighten the abs. Keeping the feet together, perform a side leg lift. Lower the leg under control to the starting position and repeat.

Complete four sets of 15 reps. 

3. Walking lunge to balance: Stand with good posture. Step forward with a natural stride length (not too narrow nor long) into a split stance, forward lunge position. Lower the body into a split squat position. Drive through the center of the forward foot and begin to return to a standing position. As you return to the standing position, shift the weight completely onto the stance leg, while allowing the free leg to float slightly above the floor. Maintain good posture and pause in this position for three to five seconds. Swing the floating leg forward with control to the split stance or forward lunge position. Repeat the steps for the lunge.

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Complete four sets of 10 reps. 

4. Cable hamstring curl: Attach the cuff of the cable machine to one leg. Stand facing the cable machine in a narrow split-stance with the cuffed leg positioned in the back. Maintain good posture and keep the abs and glutes tight. Bend the knee of the cuffed leg. Return to the start position and repeat.

Complete four sets of 12 reps. 

Day 3: Rest with some hip-opening yoga

Day 4: Vertical push-pull

Warm up and let’s get started.

Superset 1

Dumbell shoulder press: Stand holding two dumbbells. Maintain good posture and keep the abs and glutes tight. Curl the bells to the rack position at the shoulders. Press the dumbbells up to the sky, keeping the forearms vertical. Lower the bells with control and repeat.

Complete four sets of eight reps. 

Single-arm cable fly low to high: Adjust the pulley on the cable machine so that it is on a lower setting. Stand sideways to the cable machine with the working arm positioned away from the weight stack. Grab the handle and pull the cable until the arm is slightly above shoulder height. The palms should face forward. Return to the start position with control and repeat.

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Complete four sets of 12 reps. 

Superset 2:

Suspension trainer pull-up: Adjust the suspension trainer handles so that you can assume a deep squat position with the arms vertical. Pull the body up until you have reached a standing position. Lower the body under control and repeat.

Complete four sets of eight reps. 

Single-arm cable fly high to low: Adjust the pulley of the cable machine so that it is positioned slightly above shoulder height. Stand sideways to the cable machine with the working arm positioned away from the weight stack. Grab the handle and pull the cable until the arm is below the waist level. The palms should face forward. Return to the start position under control and repeat.

Complete four sets of 12 reps. 

Cooldown with a foam roller

Day 5: Deadlift

You know the drill by now: Warm up and get ready to work out.

1. Deadlift: Stand with the feet shoulder-width apart and the feet pointing straight ahead. Hinge at the hips, maintain a neutral spine, and grip the barbell. Pack the shoulders by moving them away from the ears (anti-shrug) and keep the abs tight. Drive through the centers of the feet and stand up. Maintain good posture and keep the abs tight.

Complete four sets of eight reps.

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2. Single-leg deadlift: Stand with the feet shoulder-width apart and the feet pointing straight ahead. Shift the balance to one leg and hold a dumbbell opposite of the stance leg. Hinge at the hips, maintain a straight spine and lower until the trunk is almost parallel to the floor. Keep the abs tight. Drive through the center of the foot and stand up. Maintain good posture and keep the abs tight. Repeat.

Complete four sets of 12 reps. 

Day 6: Active rest or your activity of choice, like this 15-minute hill run

Day 7: Active rest with a little more yoga

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FitnessFitness Tips

If Your Fitness-Focused New Year’s Resolution Isn’t Working, Try These 5 Expert-Backed Tactics

New Year's resolution not working out for you? Don't stress. Try these five New Year's resolution alternatives backed by experts.

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Photo: Stocksy/ZQZ Studio
Published Feb 2, 2025

Written by 

Jenessa Connor

First of all, this isn’t a New Year’s resolution takedown. To say they’re all silly or ultimately ill-fated is simply false. In fact, around 60 percent of the people who made New Year’s resolutions are still going strong one month in, per the Pew Research Center. So if you’re locked into a goal you set on January 1, keep your foot on the gas pedal and leave all the resolution cynicism and “quitter’s day” rhetoric in the dust.

Experts in This Article

Gretchen Rubin

happiness expert and New York Times bestselling author of The Happiness Project 

Vanessa Scaringi

licensed psychologist and co-owner of Calm Counseling

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However, if you find yourself on the other side of those hopeful statistics—your resolution fizzled out, or you didn’t bother setting one because you figured you’d abandon it anyway—don’t despair. Maybe a traditional New Year’s resolution is not the best vehicle for you and your goals, and what you need is an entirely different approach.

For ideas on resolution alternatives, we spoke with experts in psychology, happiness, productivity, and life planning. They offered insights on why resolutions as we know them don’t work for everyone, and how different (and, sometimes, unusual) tactics can inspire feelings of excitement rather than drudgery and obligation.

But first, why you lose interest in your resolutions to begin with

If you’ve ever become ambivalent about a resolution, chances are you never felt a strong personal connection to it. Maybe it seemed like a good idea, but your why wasn’t clear.

Vanessa Scaringi, PhD, licensed psychologist and co-owner of Calm Counseling, helps clients set more meaningful goals by first helping them understand what’s important to them. “You need to sort of take a step back and try to understand what’s underlying the motivation for these goals. What are your values? That can be really helpful in getting people focused on why they want to reach certain goals,” she says.

For example, someone who struggles to hit a daily step count of 7,500 steps (an objectively “good” goal, based on research1) may find it easier to stay on track if they can connect the health benefits of walking more to what they value, like improved mood or better sleep.

Resolutions that don’t align with your personality and preferences are also more likely to fizzle. Gretchen Rubin, best-selling author and host of the podcast Happier With Gretchen Rubin, found that this was the case with meditation.

Rubin, who studies and writes about happiness and productivity, made several months-long attempts at establishing a regular meditation practice, going so far as to attend a silent meditation retreat. However, at no point did she feel the benefits of meditation. “I was like, ‘Whatever you’re supposed to be getting from this, I’m just not getting,’” she says. “It’s not a tool that works for me.”

Preferences are also an important factor in how you attempt to keep a resolution. For example, a solo exerciser who likes spontaneity and independence may feel trapped by a running group. But, someone who thrives on accountability and camaraderie may benefit from having group runs on their calendar. Similarly, getting your workout done and over with first thing in the morning is great advice for a naturally early riser, but it’s useless to someone who is most energetic in the evening and struggles to wake up before 9 a.m.

Ultimately, whether you’re setting a traditional resolution or using one of the alternatives below, a clear sense of self is critical. Before you set any goals, ask yourself, What do I value? What do I enjoy? What do I dislike? Under what circumstances have I succeeded in the past? The answer to those questions can give you clues about how to go about setting and achieving your goals.

5 goal-setting alternatives that may work better than a traditional resolution

There’s no reason to white-knuckle your way through a resolution that isn’t working for you, especially when you may find other goal-setting tactics more effective and enjoyable. If you’re ready to pivot, here are some expert-endorsed ideas for resolution alternatives.

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1. Choose a “word of the year”

Instead of nailing down a specific and measurable goal, this tactic, popularized by Rubin’s podcast, involves picking a one-word “theme” for the year and finding creative ways to infuse it into your everyday life.

For example, if you’ve been in a bit of an exercise slump, you might choose the word “play” to help shift your attitude toward working out. With “play” top of mind, you might seek out more playful group exercise classes or hit up the local playground for a bodyweight workout. You could learn to play a new sport or use a set of dice or a deck of cards to choose your workout.

Because the word of the year is loose and open-ended, there’s room for ongoing interpretation and evolution. You may find room for more “play” at work, in your family interactions, and in your social life, and seeking out those opportunities is what keeps you engaged. “You’re building a whole world of associations and activities around this core idea, and that just feels more imaginative,” Rubin says.

2. Draft an annual plan

Grace Clarke, marketing consultant and founder of GraceAI, doesn’t mince words: Her annual planning template that’s more than 30 pages long is “not for everyone,” she says. Aside from the length and level of detail, some find the initial processes of reflection and visualization a bit over the top. But for those who are looking to better understand themselves, these features are what’s missing from similar planners.

Other tools skip introspection and get right to goal setting, Clarke says. “They force you to start thinking about goals without thinking about anchoring it in the sense of who you want to be,” she says. “When our motivation is lagging, we need something to latch onto. We need a vision for the future.”

With a psychologist’s input, Clarke drew upon her background in marketing to create a visually appealing workbook that facilitates holistic self-discovery and strategic planning in all areas of life, from physical health and fitness to career to romantic relationships. At the end of the four-day drafting period, users have a blueprint for the year, complete with quarterly check-ins.

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According to Clarke, her method works well for busy, driven people who “have all these good ideas but are disorganized.”

“If you make this plan, all you have to do is show up. Your plan is created for you. And that’s so relieving for adults who have a lot of executive functioning fatigue,” Clarke says.

3. Focus on collaboration

So many resolutions are individualized, and the process of pursuing them is often solitary. Think of the marathoner in training who forgoes social events so that they can log miles after work. Or the over-scheduled mom who gets up before dawn so she can have time alone to do her strength training.

For anyone feeling disconnected from their goals, Scaringi encourages prioritizing connection. “Make it more of a collaboration versus an act of isolation,” she says. Rather than emphasizing the completion of a goal, focus on building a community that can offer encouragement, support, and accountability.

It may be helpful to have a standing, face-to-face meeting with a friend or colleague with whom you feel comfortable discussing your goals. Or, you can go deeper and build a personal “board of directors” comprised of peers and mentors who are willing to offer advice and guidance within their area of expertise.

4. Make a “25 for 25” list

Another one of Rubin’s go-to goal-setting tactics, the “25 for 25” list provides a framework for accomplishing tasks by playing on the numerical year. The idea is to generate a list of 25 things you wish to achieve in 2025. (In 2024, participants drafted 24 items, and in 2023, 23 items.)

This can work for people who have a lot of smaller, unrelated things they want to accomplish over the course of the year. Or, it can help people with big, amorphous goals organize their efforts into specific, manageable tasks.

For example, if someone wants to be better about stretching and mobility, they can create to-do items like “buy a foam roller,” “find a 5-minute stretching routine on YouTube,” or “sign up for three different yoga classes.” Together, these actions support a regular mobility practice, but they’re also finite tasks you can cross off the list. Being “done” with something provides a sense of satisfaction that can generate momentum and motivate you to tackle the next thing on your list.

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“Sometimes people make resolutions like, ‘Learn Italian.’ You’re not going to cross that off a list. You’re not going to get that done in 2025,” Rubin says. “This is a way to have that feeling of, ‘Oh, I did it.’”

5. Keep a streak

It sounds counterintuitive, but if you’re having trouble doing something, the answer may be to do it more—like every day.

This works for Rubin, a self-proclaimed “all-or-nothing person.” “It’s much easier for me to do something every day than for me to do it sometimes,” she says, specifically referencing eating sugar, which she chooses to avoid altogether rather than allowing for occasional indulgences.

Doing (or not doing) something every day establishes clear boundaries and expectations. The everyday behavior eventually becomes a habit that doesn’t require extra thought or management; it just is. Plus, keeping a streak gamifies the challenge. “People love streaks. Some people get very engaged and excited by the idea of really trying to do something every day.” When motivation lags, a desire to protect a long-running streak can keep you on track.

That said, a streak is only meant to help you. If you happen to miss a day, don’t be too hard on yourself, as that can make it more difficult to re-engage in the habit you’re trying to build. “It’s better to be like, ‘What I do most days matters more than what I do once in a while. So that’s okay,” Rubin says. “But you don’t want it to happen all the time, or it’s going to undermine the behavior you’re trying to shape.”

  1. Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978.

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FitnessFitness Tips

4 Beginner Treadmill Workouts for When It’s Too Cold to Get Your Steps Outside

Can't get your steps in outside? Don't worry: Try one of these expert-backed beginner treadmill workouts instead.

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Photo: Stocksy/Bo Bo
Published Feb 1, 2025

Written by 

Lauren Wingenroth

It’s a bit of a cruel irony that just as many of us have resolved to move more in the new year, or have recommitted to our daily step goal, the winter weather can make it so unpleasant to be outside.

Experts in This Article

Elizabeth Beck

certified personal trainer and run coach

Kelly Whittaker

certified run coach and Barry’s chief instructor

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And while the treadmill is always an option, it has a bit of a reputation to overcome: Walking or running on the treadmill can be boring and make time drag on, while doing an actual “workout” on the treadmill can feel intimidating, or like it’s only for “serious” runners.

But the treadmill doesn’t have to be boring—nor does it have to be intimidating, with the right guidance. Here’s everything treadmill beginners need to know about getting their indoor steps in—plus workouts for walkers and runners from two veteran coaches.

Why run on the treadmill?

There are some hard-and-fast rules when it comes to moving your walk or run indoors—for instance, you’ll want to hop on the treadmill if there’s a chance of lightning or if the air quality is poor.

Otherwise, though, whether the weather merits heading to the tread is largely a personal choice, says Kelly Whittaker, a certified run coach and Barry’s chief instructor. However, runners should always be aware of factors like icy surfaces or extreme cold or heat.

“When you’re outside in under a certain temperature for an extended amount of time, you’re susceptible to frostbite, and it’s really hard on the lungs,” she says. “I tell people that it’s a personal choice, but to be smart about it.”

There are plenty of other reasons to hit the treadmill that aren’t weather related, says certified run coach and personal trainer Elizabeth Beck, CPT. Maybe you only have time to run at night but don’t feel safe being out in the dark, or you’re a parent keeping an eye on small children at home.

And, honestly? If you like walking or running on the treadmill, you don’t need an excuse to do so. Even run coaches appreciate a little Netflix and tread on occasion. “I just enjoy it,” says Beck. “It’s a great way to catch up on shows.”

The benefits of the treadmill

While taking your walk or run to the tread means you miss out on the benefits of getting outside, the treadmill has some perks of its own. For one, it’s a softer surface than the road, which means less impact on your joints, says Whittaker. “I tell newer runners to get a lot of treadmill miles in because they need that bounce—they have to build that endurance in their leg muscles and joints,” she says. “The impact of the road can be kind of harsh.”

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The treadmill also allows you complete control over your workout, which can be helpful if you want to do hills but live in a flat area, you’re trying to dial in on what your half marathon pace feels like, or you need help maintaining an easy pace and not going too fast.

“Especially for people who are just starting out, it’s a really good way to control your pace,” says Whittaker. “A lot of people are intimidated to run outside because they assume they have to be fast, or they’re always stressed about looking at their watch, and that takes the joy out of running. When you’re on a treadmill, you can just hit the number, and you’re there.”

Treadmill tips for beginners

1. Get familiar with the treadmill controls

Midway through your run is not the time to try to figure out how to get the treadmill to slow down, says Beck. Before you start your run, give yourself time to get familiar with all the machine’s controls, she suggests, including the safety clip, which stops the belt in case of emergency. (Same goes for if you’re a treadmill vet but you’re trying a new machine for the first time.)

2. Start slow

As tempting as it may be to crank the speed on the treadmill to see how fast you can go, both Whittaker and Beck recommend starting slow—maybe even slower than you’d be running outside. For one, you want to make sure you’re adequately warmed up. But running on the treadmill also just feels different than running outside, and you’ll want to give yourself some time to get used to the feeling. “As fun as it is to go fast on a treadmill, you need to get your bearings and work on your form first,” says Whittaker.

3. Accelerate and decelerate gradually

On most treadmills, you can either gradually increase or decrease your speed, or jump directly from, say, jogging at 5 miles per hour to sprinting at 9 miles per hour. Whittaker says the gradual option is going to be safest—and most beneficial for your workout. “You should be able to control yourself enough to allow yourself to slow down gradually and get that active recovery,” she says.

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Even worse than the too-quick acceleration or deceleration: Jumping off to the sides of the treadmill after a sprint. “It’s horrendous for your joints,” says Whittaker. “I always equate it to if you were fully sending it on a track, you wouldn’t immediately dive bomb into the grass.” Whittaker has also seen first-hand where this move can go wrong. (Think: missing the sides of the treadmill or shoelaces getting stuck.)

4. Mind your form

“I think it’s easy to let your running form slip on a treadmill, because it’s kind of monotonous,” says Beck. One common form issue she sees: Runners looking down at the console and slightly slouching. If you’re struggling with this, hide the console with a towel so you’re not tempted to stare down at it for miles at a time.

5. Don’t hug the front of the tread.

If you’re new to the treadmill, it’s only natural to have a bit of healthy fear about flying off the back. But Whittaker says sometimes that fear leads runners to hug the treadmill console, which can majorly mess up their form. “You should give your body some room to move,” she says. “Make sure you’re pulling back enough that you can see your sneakers when you run. If you can’t, you’re probably running too close and you might kick the front of the treadmill.”

6. Make it fun

“I think the key to treadmill workouts is variety,” says Beck. “People often just run the same pace for 20 minutes—that’s miserable. If you break it up and do some sort of workout, whether it’s walking, walking and running, or just running, it makes it so much more bearable.”

The best beginner treadmill workouts

Inspired to hop on the tread? Here, Beck and Whittaker share their favorite workouts for runners, walkers, and those who want some of both.

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1. 30-minute walking workout

  • Warm up starting with a 1-minute very slow walk, focusing on stretching and waking your body up
  • For the next 4 minutes, add 0.5 to your base speed every minute, ending with a quick walk during minute 5
  • Repeat this 5-minute interval 4 times: Walk for 1 minute (at a similar speed to the last minute of your warmup) at 0% incline. Every minute, increase your incline by 2%, ending at 8% for the final minute. As incline increases, walk speed can adjust as needed
  • Cool down for 5 minutes by walking slowly at a 0% incline

2. 35-minute run/walk workout

  • Warm up by walking for 2 minutes, lightly jogging for 2 minutes, and lightly running for 1 minute
  • Repeat this 5-minute interval 5 times: 1 minute light jog, 2 minute walk, 1 minute light run (0.5 to 1 mph faster than your jog), 1 minute run (0.5 to 2 mph faster than your light run)
  • Cool down by lightly jogging for 2 minutes, quickly walking for 2 minutes, and slowly walking for 1 minute

3. 30-minute running workout

  • Warm up for 5 minutes with an easy jog
  • Repeat this 4-minute interval 5 times: Run at a moderate pace (6 out of 10 effort level) for 90 seconds, run at a hard pace (8 out of 10 effort level) for 1 minute, recover for 90 seconds (walk or slowly jog)
  • Cool down for 5 minutes with an easy jog
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4. 40-minute running workout

  • Warm up starting with 2 minutes of jogging and then adding 0.2-0.5 mph every 30 seconds for the next 3 minutes
  • Repeat this 5-minute interval 6 times: Jog for 1 minute, run for 2 minutes (1-3 mph faster than your jog), jog for 1 minute on 4% incline, push or sprint for 1 minute on 0% incline. Speeds on the last minute should build with every interval
  • Cool down for 5 minutes by jogging at 0% incline

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