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Three Treadmill Workouts to Beat Cardio Boredom



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Hating on cardio is so passé, especially when there’s no shortage of ways to make it fun and challenging—yes, even on a treadmill. “One thing I encourage people to do is to view it as a tool and to train with purpose when you’re on the treadmill,” says 50-Mile Treadmill World Record Holder Jacob Puzey, head coach at Peak Run Performance in Calgary, Alberta, where the unforgiving Canadian winters force his training indoors. “It’s quite a remarkable tool if you think about it: it’s something that allows us to run safely indoors for those of us who experience winter.”

But even as the temperature warms up, Puzey still hits the treadmill “because it’s an effective way to train,” he says. Mindful, focused treadmill runs can bring you closer to goals like running a half- or full marathon, or even an obstacle course race, since they not only develop your aerobic capacity, but also your muscular endurance. What’s more, a light jog on a treadmill is a great way to warm up your body for an endurance strength workout, or to cool down after your lifting session.

It’s a HIIT

If a no-fuss, fat-scorching sweat sesh is your jam, you’re in luck. Fortunately for you (and your short attention span) HIIT, or high-intensity interval training, lends itself perfectly to treadmill workouts. HIIT also happened to make the American College of Sports Medicine’s (ACSM) top three fitness trends three years running, with its combined effectiveness and efficiency being likely factors, according to a study published last August in PLoS ONE.

Keep in mind, though, that with the intensity of your intervals often peaking at 85 percent or higher of your rate of perceived exertion (RPE), less is more with these types of workouts. “When it comes to HIIT, adding volume doesn’t deliver better results, it actually hinders,” concluded researchers in a Les Mills study published last May. They advise capping HIIT workouts that are above a 90-percent maximum heart rate at no more than 30-40 minutes a week to net maximum benefits.

Cardio Cut-Down

Instead, Puzey recommends making one of your weekly runs a cut-down, or progression workout (“that’s one of my staples on a treadmill”). Start at a comfortable pace and gradually increase the effort as you go. You can do this organically and increase the speed as you adjust to the effort, or incrementally, increasing the speed a little at a time every quarter mile. “I went from couch potato to marathon in four months doing that an hour a day and got fit really quick,” says Puzey. He lost 25 lbs in the process, and even ran “surprisingly well” for his first marathon.

Do this as a standalone workout or a warm-up before your strength session—unless you’re training purely for strength gains with explosive movements that require a big power output, cautions Puzey, in which case, skip the warm-up.

Get Fit with HIIT 

To bust treadmill boredom, we enlisted Puzey to put together three HIIT routines. Whether you’re into plyometrics, speed drills, or booty-building hill climbs, there’s something for everyone. Just limit your all-out efforts to no more than 40 minutes a week to avoid overtraining.

Photo by Lund

Know Your RPE

The Rate of Perceived Exertion is a numerical scale to measure how difficult or intense an exercise feels. The scale begins at 0, which represents no difficulty, and goes to 10, which represents very, very difficult.

Workout #1: Plyo Treadmill HIIT

Prep your muscles with this routine prior to an intense lifting session, says Puzey. “You’ve basically warmed up the arms and the chest, and you’ve warmed up your lungs and legs for a good session just by doing [a few bodyweight] exercises really quickly.”

10–15 min jog, 4–5 RPE

Choose 5–10 full-body plyo moves and do 20 reps of one at
each interval (try: jumping, seal, slap jacks, push-ups, burpees, lunges in various directions, box jumps, or any of your fave
full-body moves)

10–15 min jog, 4–5 RPE

Workout #2: Speed Drills

This classic workout, known as a Fartlek workout, which is Swedish for “speed play,” alternates all-out bursts of speed with recovery jogs, preparing your body and mind for the demands of longer and harder efforts.

60–90 secs, 6–8 RPE; 6–10 intervals, depending on your fitness level

Workout #3: Hill Drills

Hill climbs should be a staple in every treadmill repertoire, especially for anyone working on making those booty gains. “Running uphill also reduces the impact on your joints”—like your knees and hips—explains Puzey, helping to boost strength and durability while reducing your risk of injury.

60–90 secs, 3–5% incline, 7–10 RPE; 6–8 intervals, depending on your fitness level

1 min; 4–5 RPE; you can choose to lower your incline or your speed

Work Outs

To Lose 10 Pounds in a WEEK = Do This Elliptical Workout



“I swear is rigged because I Lost 7 Pounds in 4 Days” -Priscilla Kinnear

Have you seen how to lose 10 pounds fast (by yesterday) ⏵

ALL 4 Elliptical Weight Loss Workouts ⏵

You can download a printable version of this workout along with the mp3 for motivation here:

This is a basic 30 minute elliptical workout based on the 30-20-10 rest pyramid (that I invented). It’s very intense but that’s what you need if you want to lose weight REAL FAST and keep it off for good!

If you do not have e an elliptical then just follow along with this workout on your treadmill, bike, glider or etc OR… you can even do it while running in place, jump rope or jumping jacks.

QUICK TIP: wear a weight vest or add 10% of your body weight to lose weight EVEN faster with this elliptical workout so for example… If you weigh 200 pounds then wear a 20 pound weight vest or use a book bag filled with weights because the more you weight = the more calories you will burn.

Here’s the full workout laid out for you…

Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST UP TO 1 Minute and repeat 1-to-3 times

Each set last 5 ½ minutes so do at least 2 sets for a 13 minute workout and as you get in shape do 3+ sets and as for losing 10 pounds ASAP…

Do this 30 minute workout 2 times a day (morning & evening) 3-to-4 days a week along with doing the diet at or simply go here:

And NO. you don’t have to use any resistance level but in the workout you see me doing the resistance is set on the basic 3 (out of 10) but whatever resistance level you use I recommend that you don’t set it too high and not to set it so low that you can’t control how fast your legs move.

I’m also going at least 200 SPM (strides per minute) the entire workout which is about 80% of my max speed of 250-to-275 SPM but in the elliptical workout above I think was always over at least 220 SPM for the entire workout.

To get the best elliptical workout you can you want to do the same thing and stay at or over 80% of your max SPM the entire workout. TO get your max SPM just go all out as fast as you can for 15 seconds on the elliptical and then take that number and multiply it by .8

For example if your max SPM is 150 then 120 would be 80% and you want to stay over that the whole workout.

See my other elliptical workout here:

More Elliptical Workouts:
10 minute Elliptical Workout:

32 minute, 747 calorie burning Elliptical Workout:

Jay-z Elliptical workout:

You can download a printable version of this workout along with the mp3 for motivation here:

I’m Adrian Bryant & I’m the guy who created to help you look good naked. See the people I’ve already helped look good naked here:


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Work Outs

Gender Neutrality, Trans Athletes, and Societal Norms | Channel T Ep 27: Zuby @ZubyMusic



Have you ever smashed a weight lifting record in your country?

Zuby took his weightlifting skills to the test and conquered the UK’s Female benchpress and deadlift weight records.

Not only did he disturb the peace, but caused a new wave of thought to surface into today’s multifaceted realm of sensitivity.

It is so hard nowadays not to offend anybody so we got into various topics that society usually tip-toes around daily.

Be sure to keep up with Zuby on all platforms!


Do NOT miss out on the action:

@chvnnel.t on Instagram

@t.abu.z on Instagram

@tabuzofficial on Twitter

Production: Ali Sharif

Instagram: @lemmemixyoshit

Soundcloud: 3Li

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Work Outs

The World’s Strongest Woman | Zuby Interview



Interviewing rapper and activist Zuby about the state of social politics.

Follow Zuby here:

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Bitcoin: 3F88QMRVaNdHqcufuQB2jRq6j3szR5Uddh

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