I find it hard to fit in my runs during the school summer break, so I asked a personal trainer for a 20-minute treadmill workout — here’s what they recommended
This 20-minute workout makes full use of the incline settings on a treadmill, with walking and running intervals to help you push yourself in a short space of time.
Parents often find it challenging to fit exercise into their busy summer schedules, juggling work and childcare responsibilities. Personal trainer Gideon Akande offers a solution with a 20-minute treadmill workout designed for busy individuals. This interval-style workout alternates between walking and running on a treadmill, providing an efficient way to boost cardiovascular fitness in a short amount of time. The BowFlex T16 treadmill is recommended for the workout, although any model with up to a 4% incline can be used.
The workout consists of four progressive segments, each starting with a power walk at a specific incline, followed by a run at the same incline. After each running effort, there is a one-minute recovery period. The incline gradually decreases as the intervals become longer to help offset the added work. Warm-up is essential before starting the workout, and dynamic stretches should be performed off the treadmill to gradually raise heart rate and prepare muscles.
During the workout, maintain a brisk power walk during the walking intervals and a pace that feels faster than a jog but not an all-out sprint during the running intervals. Listen to your body and adjust the intensity accordingly based on your current fitness level and energy levels that day.
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