As most of you know by now, interval workouts are among my favorite workouts especially HIIT workouts (High-intensity interval training is any workout that alternates between intense bursts of what you guys would call crazy Robes stuff – high intesity exercises, sprinting, etc.) and periods of not-so-crazy exercises or even complete rest.. The benefits of interval training are numerous and pretty darn convincing, but for me they basically provide a way for me to workout in a shorter period of time and burn the most number of calories.
Many of you have heard that I basically invented my Body By Robes Tread & Shred workouts when traveling with Paul on the road and didn’t always have access to a good gym. But our hotels almost ALWAYS had treadmills. How much do I love running? Very little. But I found I could be super creative and get in a CRAZY intense workout session on a treadmill without it being about running. I could work my ENTIRE body, every muscle group, and still get in a serious amount of cardio. Tada! Tread & Shred was born!
This morning we’re in LA. And I checked out the gym. It’s a GREAT gym. But I’m gonna try to get running into my routines in 2013 (don’t freak out kids – I’m going to try to get them into my PERSONAL routines – the only person this truly effects besides me is Meg who I will drag along with me!). So I decided to try another variation of Tread & Shred. And made it up as I went. I had seen a purely running one that my niece posted on Pinterest so I edited that timeline, added some Robes-crazy and here’s what you guys get:
This super crazy calorie burner of a workout takes under 30 minutes and will burn way over 600 calories (not even counting the rest you’ll burn afterwards).
THE WORKOUT: (Click here —–> Tread & Shred Hollywood Style workout to download a printable document that you can bring with you to the gym and stick on your treadmill!)
Start the treadmill in manual mode. This means you’re the boss of it the entire workout. You will change it when you want to. It will do what YOU tell it to do. Set it to a normal jogging (not fast walking) speed (S). For now, let’s say that’s 6.5 mph. This is your warmup.
00:00 – 02:30 Warmup jogging as usual at Speed 6.5.
02:30 – 03:00 After warming up, JUMP. This means you’ll stand on the sides of the tread. Change the treadmill to incline (I) 9 & S9 (or higher). These can go up as you get more comfortable or on days you feel better (or even depending on the machine) or you can adjust these to a level that suits you. For some of you, that may be an I5 and S7.5 (incline of 5 and speed 7.5). Make sure you challenge yourself. This isn’t about going easy. This is about torching calories.
03:00 – 03:15 Jump on the treadmill (hold onto the rails for the first few seconds if you need to) and sprint as fast as you can for 15 seconds.
03:15 – 04:00 JUMP off the belt and back onto the sides. Breathe. DON’T TOUCH THE SPEED OR INCLINE. Don’t worry. You won’t “accidentally” step on. In a few minutes you’re gonna wanna avoid that tread like the plague. 🙂 So that was fast, wasn’t it? But you can still catch your breath. Hmmm. What’s Robes up to, you wonder? Don’t worry. This will change. This is your first push up break. Grab onto the bars in front of your chest where the heart rate monitors normally are on a treadmill. Walk your feet back to about 3/4 of the way toward the back part of the treadmill. You should be in a plank now, hands on the bars and body back behind you. Do 10 push ups. Then use the rest of your time to just stand and rest and perhaps… Pray.
04:00 – 04:15 Complete your 2nd 15 second sprint.
04:15 – 05:00 The 2nd push up break. This time, do 15 of them. Use the rest of the time to rest.
05:00 -05:15 The 3rd 15 second sprint.
05:15 – 06:00 3rd push up break. Yep. You gotta squeeze in 20 pushups this round. You can do it. And yes, your “REST” time is getting smaller each round. I know. 🙂
06:00 – 06:15 4th 15 second sprint. Yes, 15 seconds is feeling like 25 or 30 now. Your legs are feeling a little shaky. They will. This is normal.
06:15 – 07:00 4th push up break. 20 push ups again. YES. YOU. CAN.
07:00 – 07:15 5th 15 second sprint.
07:15 – 08:00 5th push up break. We’re going back down the ladder. 15 push ups. The rest is break time.
08:00 – 08:15 6th 15 second sprint. No, you’re not crazy. The treadmill, however, is NOT counting slower. You’re just getting tired legs. 15 seconds is still 15 seconds!
08:15 – 10:00 Your first BIG break. But since when was a “Robes Break” a real break? You got that right. NEVER. You have 10 push ups. Then you gotta get down on the floor on your mat, and do 50 crunches. Simple ab crunches. Your heart will be beating fast. You’ll be tired. Do 50. Do them CORRECTLY, but remember the faster you do these, the more REAL REST you’ll have. Why do you need rest? You’re about to repeat the 6 intervals you did before, but now we’re doing it with 20 second sprints & 40 second breaks. (I hear you thanking me. You’re welcome).
10:00 – 10:20 1st 20 second sprint (still at the same #s you had before, I9 & S9— or whatever your setting was).
10:20 – 11:00 1st 40 second low plank* break (still standing on the sides of the tread). Grab onto the same bars in front of you. Walk your feet back about 3/4 of the way toward the back of the treadmill. Get into the DOWN position in a push up (a low plank), and HOLD. Hold for 10 seconds. You have 30 seconds of rest. REMEMBER, these 40 seconds are YOUR time. Wanna get the plank out of the way immediately? Go for it. Then rest for 30. Wanna rest for 10, then plank for 10, then rest for 20? Do that! I found that the deeper into the workout I got, the more I needed a few seconds to catch my breath before hitting the “break” exercise. 🙂 So I adjusted as I went.
*sorry there’s no image for this. Turns out when you make up an exercise, it’s hard to find one! I’ll take a picture of one of you guys doing this next week then we’ll post it!
11:00 – 11:20 2nd 20 second sprint.
11:20 – 12:00 2nd low plank break. Still 10 seconds of plank, 30 seconds total of plain rest. It will be this timing for EVERY low plank break.
12:00 – 12:20 3rd 20 second sprint. Seriously. Who slowed down the clock? 20 seconds feels like an ETERNITY!
12:20 – 13:00 3rd low plank break. 10 plank, 30 rest.
13:00 – 13:20 4th 20 second sprint. You should want to kill me about now. It should be a real challenge to muster up the necessary energy by this point to even think about ways to kill me. You’ll have time for this later.
13:20 – 14:00 4th low plank break. Still 10/30.
14:00 – 14:20 5th 20 second sprint. Legs. On. Fire. Chest. May. Explode.
14:20 – 15:00 5th break. You hate me. I know. You just skipped the plank entirely on that last round, didn’t you? Instead you used the time to think of ways to quit and hunt me down. I feel your eyes glaring at me. But DON’T. QUIT.
15:00 – 15:20 6th (and FINAL!) 20 second sprint. You hate me. You’re going to want to quit. I did. DON’T.
15:20 -17:00 JUMP! BIG break #2. You’re a flippin rock star. Told you. Hollywood style! Hang in there. We’re headed for home. But wait. Let’s squeeze in 50 ab crunches while we’re here. You don’t wanna see that dang treadmill anyway. Jump off. Hit the floor. I believe I walked around for a few seconds trying to catch my breath. Thinking about how much you guys were gonna hate me. Then I hit the floor. 50 crunches. Done. Now rest. Check the time on the treadmill. Now… Change the settings. Leave incline alone (still I9 or whatever you had it set to). But change the speed to 3.0. So I9, S3.0. Yay, right? Let’s find out…
17:00 – 17:30 30-second slow treadmill sprint… but you can’t use your arms. Hold the rail in front of you, keeping your back straight but leaning almost all your body weight on that rail (I hover my chest just above my hands). Use those tired, flopsy (fun word from Notting Hill) legs to SPRINT. Push that treadmill. Make it MOVE faster. Your legs will be on FIRE. Make sure to keep your hips under your chest & control your breathing.
17:30 – 18:00 JUMP. Breathe a lot. Curse me out quietly in your mind.
18:00 – 18:30 2nd 30-second sprint. Again, no arms. Just use all your energy. Push as hard as you can. Keep your feet low and close to the tread. Try to imagine someone is chasing you (it’s me!) and you’re sprinting away from me. You gotta have fast feet. I know you’re tired. I know. But I KNOW you can do this. You’re almost done. Just. 1. More.
18:30 – 19:00 JUMP. Breathe.
19:00 – 19:30 3rd 30-second low sprint. You hate everything about me. You hate treadmills. You hate unicorns. You’re ticked. But you’re Done. Running. DONE.
19:30 – 20:00 JUMP. Your heart is gonna beat out of your chest. You think you might die. You won’t. I promise. Transition the treadmill back down to that jogging pace you used at the VERY beginning (mine was S6.5, for example) and drop your incline down to ZERO. Simply rest for 30 seconds. Only your brain is working now as you change your settings. Your heart is recovering. You’ve just worked it. HARD.
20:00 – 22:00 BIG break #3. A little longer this time so you have more time to figure out when you’re gonna squeeze in those 50 ab crunches in these 2 minutes :). Why? You’ll wanna be laying down, even if you’re doing abs. Cuz we’re finishing with a bang. That’s how we do. 🙂
22:00 – 23:00 1-minute jog. This should seem way easier, at least relative to what you’ve been doing. But it’s for endurance… and should be tough, but manageable, too. You can do it. And no, this is not “the bang”.
23:00 – 23:30 JUMP. Set your treadmill to S2.5 if you’ve done Tread & Shred with me before. If not, set it to a speed of 1.0. Incline is still 0.
23:30 – 24:00 Plank walk. Yeah, you heard me. Here’s your BANG. For those of you who are regulars, do your thing. If you’re new, get behind your treadmill at the very back of it (facing the screen). Place your hands on the side rails (the sides where you’ve been “jumping” this entire workout) near the very back of the treadmill. Walk your feet behind you so you’re in a plank. Yes, the tread is moving (very slowly, if you’re a beginner, remember, it’s only set to 1.0), but it won’t bite you. You’re now going to place your hands on the tread (YES, that’s what I said…) and WALK your hands just like they were your feet. You’re going to walk, hand over hand, keeping your back behind you in a plank. Here’s the only video I’ve ever seen of this: Plank Walk Video. This is EXACTLY what I want you to do. I’ll try to post a video of this later!
24:00 – 24:30 REST. Add a little speed to your treadmill. I changed mine to S3.5. That’s REALLY fast. I’d suggest S3.0 for advanced. Beginners, no higher than 1.5. And just rest. The 2nd BANG is coming…
24:30 – 25:00 Plank Walk. At the higher speed. Yes. You. Can. Keep saying it to yourself. This is the LAST REAL THING you have to do on this treadmill. 30 seconds. Yes. I. Can. Yes. I. Can.
25:00 – 27:00 Yes. You. Did. You just did it. Change your speed to 3.0 (if it’s not there already). Incline still 0. And just walk. Spit. Wipe yourself off with a towel. Whatever. You’re a rock star.
27:00 – 28:00 JUMP. Turn your treadmill off. I hit the STOP button so hard it scared the super confused guy on the elliptical behind me. I know he thought I was nuts. We’re almost done. Catch your breath, then hit the floor. You have Ab Crunches. 50 more.
28:00 – whenever Walk around the room. Drink some water. Let your heart rate come back down.
And you’re done. Less than 30 minutes. You never have the time to get bored (or do anything else, really, but watch that timer). The real key? Ignore everyone else. You should be huffing and puffing, stopping and starting, and basically running as fast as you possibly can for short bursts… which looks kind of silly compared to, oh, everyone else in the gym who’s jogging at a steady pace. Don’t worry. They’re impressed. Confused. And they’ll probably ask you what on earth you were just doing ‘cuz they’ve never seen anything like it. They didn’t even know someone could run that fast! 🙂
*REMEMBER: The speed and incline numbers are flexible. Choose what works best for you and then slowly work up. Intervals are all about pushing yourself as hard as you can knowing there’s a break right around the corner.
Love you guys. Can’t wait to see who tackles this first. Got a great gift for ya. 🙂