Boost Total-Body Strength
Time: 30 minutes
What It Does: This metabolic-conditioning routine mixes body-weight strength work with demanding sprints to increase strength, speed, and endurance. Don't do it more than once a week — and expect to be sore afterward. The Workout Set incline at 4 percent and jog slowly for 5 minutes to warm up. Then, with belt still running, perform the following three circuits.
Stand on back of treadmill rails and grip handles under screen. Do pushups, keeping elbows close to body, back flat, and abs tight, for 30 seconds. Step on the treadmill belt, and run at a fast sprint for 1 minute. Do 5 sets.
Set incline at 3 percent and speed at 0.5 mph. Kneel behind treadmill and walk hands on belt. Rise into plank position, and continue walking hands 30 seconds. Then get on treadmill, increase speed, and sprint 1 minute. Do 5 sets.
Plant right foot on back right rail, left foot on floor in a deep lunge. Step up, driving left knee to waist height. Return to start; do 10 reps. Repeat on opposite rail and leg, then do a 30-second all-out sprint on a 2 percent incline. Do 5 sets.