{"id":4101,"date":"2016-10-02T15:05:47","date_gmt":"2016-10-02T15:05:47","guid":{"rendered":"http:\/\/www.core-condition.com\/?p=4101"},"modified":"2016-10-02T15:05:47","modified_gmt":"2016-10-02T15:05:47","slug":"treadmill-sprints","status":"publish","type":"post","link":"https:\/\/www.core-condition.com\/?p=4101","title":{"rendered":"12 Minute Treadmill Sprint Challenge"},"content":{"rendered":"<p>Are you bored of doing steady state cardio on the treadmill?<\/p>\n<p>Want to burn around approximately 200 calories In just 12 minutes?<\/p>\n<p>Want to experience how I do &#8220;cardio&#8221;??<\/p>\n<p>The treadmill workout below is considered a &#8220;Hiit&#8221; workout. \u00a0Hiit workouts are known to more effectively burn body fat without compromising our muscle mass due to their short, but intense nature. \u00a0Want to know more about Hiit cardio training? <strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.core-condition.com\/quick-tips\/fitness-buzzword-explained-what-is-hiit-why-is-it-so-good\/\" target=\"_blank\">CLICK HERE<\/a> <\/span><\/strong>To read more about why we love Hiit.<\/p>\n<p>&nbsp;<\/p>\n<p>The workout below is just one example of a Hiit-type of workout. \u00a0There are many other ways to challenge your body with short intense cardio workouts. \u00a0Check out Michelle&#8217;s infamous <strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.core-condition.com\/quick-tips\/only-20-spare-minutes-to-hit-the-treadmill-make-sure-you-hiit-it\/\" target=\"_blank\">20 MINUTE HIIT WORKOUT HERE.<\/a>\u00a0\u00a0<\/span><\/strong><span style=\"color: #000000;\">Hiit workouts can also be\u00a0completed with other cardio machines, skipping ropes, and no equipment at all! \u00a0<\/span><\/p>\n<p>But let&#8217;s take a look at this challenging workout below!<\/p>\n<p>&nbsp;<\/p>\n<h3>GIVE THIS 12 MINUTE TREADMILL CHALLENGE A TRY!<\/h3>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/10\/13631400_1137797182923058_2126684956487946929_n.jpg\" rel=\"lightbox[4101]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4102\" src=\"https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/10\/13631400_1137797182923058_2126684956487946929_n.jpg\" alt=\"treadmill sprint\" width=\"500\" height=\"625\" \/><\/a><\/p>\n<p>Begin with a proper dynamic warm-up and light jog for 3-mins before you start the sprints!<\/p>\n<p>&nbsp;<\/p>\n<p>Begin with the treadmill at <strong>incline 12<\/strong> &amp; a comfortable sprint speed (aim for 5-7)<br \/>\nSprint for 20 sec &#8211; carefully hop off to the sides of the treadmill for 10 seconds &#8211; the hop back on for another 20 second- the hop back off for ten seconds (while off this second time &#8211; drop the incline one level to 11)<\/p>\n<p>Then&#8230;&#8230;.. repeat this by doing 2 &#8211; 20 second sprints at at level 11 (do not reduce the speed!) and continue like this each minute dropping the incline by 1 level &#8211; until you reach incline -1 which would be your last sprints!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>NOTE:<\/strong> once I hit level 6\/7 incline I begin increasing my speed by 0.5 each time I reduce the incline &#8211; so by the last sprints I am up to my peak sprint speed of 11-12!<\/p>\n<p>&nbsp;<\/p>\n<p>Give it a try, but be careful!<\/p>\n<p>&nbsp;<\/p>\n<p>SHARE WITH A FRIEND YOU WANT TO CHALLENGE!<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Are you bored of doing steady state cardio on the treadmill? Want to burn around approximately 200 calories In just 12 minutes? Want to experience how I do &#8220;cardio&#8221;?? The treadmill workout below is considered a &#8220;Hiit&#8221; workout. \u00a0Hiit workouts are known to more effectively burn body fat without compromising our muscle mass due to [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":4102,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[313,7],"tags":[812,814,76,811,39,287,212,813,809,810],"class_list":["post-4101","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-most-recent","category-quick-tips","tag-bodyweight-cardio","tag-cardio-for-fat-loss","tag-fat-loss","tag-hiit-workouts","tag-michelle-roots","tag-online-personal-trainer","tag-personal-trainer","tag-sprint-training","tag-treadmill","tag-treadmill-workout"],"jetpack_featured_media_url":"https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/10\/13631400_1137797182923058_2126684956487946929_n-e1475420671810.jpg","_links":{"self":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/4101","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4101"}],"version-history":[{"count":3,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/4101\/revisions"}],"predecessor-version":[{"id":4105,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/4101\/revisions\/4105"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/media\/4102"}],"wp:attachment":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4101"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}