Alternative to Running

In the winter months not everyone is still going outside to hit the road for a 2 to 5 mile run.
In New England the snow and bitter cold is enough to keep some inside.   Marathon runners are usually the only ones out.

If you're like me, you stay indoors for the workouts until spring breaks.  In the meantime the cardio burn is still essential in order to stay in Bootcamp shape. So what I do is hit the treadmill at the gym.  Try this:


SPEED           3.0 to 4.0 mph (or walk as fast as you can)
INCLINE       15%
TIME              45-60 minutes
BURN            450-615 calories


Do not hold onto the rails (or side support bars), keep your hands alongside your waist, elbows bent and breath evenly, pelvic muscles engaged.


This should be a workable challenge, not a struggle, and you will feel the same relief (and intensity) as you do when running.

Walking

To pump up your walking routine, try 2-3lbs weights in each hand.  The added weight will increase your intensity.

If weights aren't your thing, then try a light yet intense run up and down a flight of stairs between laps or per mile.  This allows a great increase in the cardiovascular portion of the workout while toning the lower body through strength and endurance.

For a Quick Burn, Before/After

Try the following to burn some calories fast and boost the metabolism.

10 reps each, 4-5 sets

• Jumping Jacks
• Squat Thrusts
• High Knees
• Steam Engines

This is a quick and simple way to take off some of those extra 

calories after a decadent meal.  Try it.