Clay's Cardio Killers - Treadmill Tabata

Clay Guida


20 seconds of work doesn't seem too bad, right? Wrong. True Tabata training is a completely different animal when performed correctly. While the "work" and "rest" intervals may have a short time span, there is no doubt that Tabata will leave you gassed. One of my preferred ways to complete a Tabata session is to simply use a treadmill. Today, I'm going to provide you with a workout that shouldn't take any longer than 15 minutes from start to finish, but I promise you, it will feel as though you've done an hour of cardio. Because Tabata is such an intense form of conditioning, especially on a treadmill, I recommend you use a machine that has safety handles on the side, and it also would not be a bad idea to have a "spotter" in case your legs literally give out. Detailed below is an Incline Treadmill Workout I use from time to time when I need a quick cardio blast, that's going to skyrocket my metabolism, and leave me sucking for air by the time I'm done. 

Incline Treadmill Tabata:

1. Begin with the treadmill at a steady pace and complete a 3-5 minute warmup jog. 

2. Once you are ready to begin the actual workout, you'll want to increase the incline on the treadmill anywhere from 12%-15% depending on your level of conditioning, while you are standing on the side rails of the treadmill. 

3. From here, the guidelines for a true Tabata workout are: 20 seconds of work, followed by 10 seconds of rest. 

4. When you are ready, crank the speed of the treadmill up to your full sprinting speed and begin your first round. 

5. You will complete a full out sprint for 10 seconds, then safely jump of the treadmill belt onto the side rails for your 20 seconds of rest. 

6. Complete anywhere from 8-15 rounds, and get ready for the burn of your life!

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