HIIT It Hard: A Treadmill & Kettlbell Workout

The groundhog may have seen his shadow, but I am not convinced that Spring is around the corner.  Even if we decide to rely on the ol’ groundhog, there is still 6 weeks of winter left and that could squat to a lot of snow, which means a lot of indoor runs for those runners.  For most runners, the treadmill can get quite boring and my favorite way to mix it up is with a full body treadmill workout.

My favorite way to get in a treadmill workout is with some quick sprints or intervals and combine itwith some weights.  Nothing like hopping on and off the treadmill for a full body workout.  A good, tough sweaty treadmill workout is also a way to convince my non runner friends to hop on a treadmill with me.  After all, I only make them run for a few minutes at a time and by the end they have logged a few miles and didn’t even realize it.

When hopping on the treadmill in the winter, it is rare to find me doing a long run.  I am often doing a treadmill and strength combination workout or some speed work.  Besides this workout I am about to share with you, I also love the treadmill workout I wrote for Sue at This Mama Runs for Cupcakes which you can find here.

All you need for this workout is: a treadmill & a kettle bell.  That is all!  And if you don’t have a kettle bell, no problem, just grab a single heavy weight and you can do this workout just the same.

THE WORKOUT

The workout consists of 2.5 minute treadmill pick-ups and then you hop off and complete the strength circuit.  During the pick-ups, you increase your speed every 30 seconds.  Once you are done, you hope off, complete the strength circuit and do this over and over.

Depending on the day and how much time I have, I will do this anywhere from 5-10 times.  Sometimes I go for time: I see how many rounds I can get done in 30 minutes while other times I go for distance and get at least 2.5-3 miles of pick-ups done.

You choose what is best for you grab your kettlbell and hop on the treadmill and get moving.

TREADMILL PICK-UPS

When you are running on the treadmill, pick up your speed every 30 seconds. By the last 30 seconds you be breathless and in a full out sprint.  It is your choice how you want to pick up your pace.  The first couple of times on the treadmill I  might only increase my speed .2-.3 every 30 seconds, but by the middle to end of the workout I want to be increasing my pace by .5 every 30 seconds.

STRENGTH CIRCUIT

Once you are done with your 2.5 minutes of pick-ups you will hop off the treadmill and grab your kettlbell to complete your strength circuit.  It is no secret that I love the kettlbell and I love this workout because you only use the kettle bell for your strength circuit.  Using the kettle bell in this workout will workout your arms, legs and core- you will feel this one.  The combination of bent over rows, push presses, swings,  figure 8’s and of course decline push-ups will leave you feeling this workout the next day.

BENT OVER ROW

Using the kettle bell in the right hand first, bend the knees slight light, push your butt out and make your back flat.  Pull the kettle bell to your stomach and lower it back to the floor under control to complete the first repetition.

PUSH PRESS

Using the kettle bell in the right hand first, grab it by the handle and lift the kettle bell upwards towards your shoulder. Rotate your wrist and keep your palm in the forward direction.  Keep the kettlebell so that it is hanging from the back of your shoulder.  Squat down by bending your knees, keeping your torso straight- you do not have to do a full squat, just midway through.  Next, raise your body by pushing your heels against the ground and push the kettle bell strait up extending it above your body while locking your arms.    If this is a new move for you or you need to check your form, watch this video first.

KETTLEBELL SWING

Making sure you are using good form with the kettlebell swing. If you need to watch a video and check your form first, do so. Remember, this is not a squat; this is a hip hinge- probably the most common made mistake in a kettlebell swing. Engage your core through the upward motion of the kettlebell.

FIGURE 8’s

I love a kettle bell figure 8 and so do my class members (well maybe love to hate them).  It is quite a simple move, get in a squat position and move the kettlbell in and out of your legs in the shape of a figure 8.  Use your hips and legs to power the momentum of the kettle bell.  For a video of this, watch it here.

DECLINE PUSH-UPS

Many workouts of mine aren’t complete without push-ups.  Put your toes or knees on the end of the treadmill while your hands are on the ground and knock out your decline push-ups. Make sure you keep your head aligned with your spine- there is no reason to look at the ground.

WORKOUT MODIFICATIONS

Just like any workout, this workout can be modified to fit your needs.  Not a runner? No problem.  Walk at an incline and increase your incline every 30 seconds.  Or you could do a run walk: walk for 30 second, run for 30 seconds.

If you need to cut the number or reps for your strength segments in half, feel free. You can also use lighted weight. The number one thing is just to remember to do what is best for you- it is you vs. you!

So next time you are dreading the treadmill, try this workout and you won’t regret it.  Even if you don’t live in a cold weather climate, you can use this when it is raining or take it outside and try this workout on a sidewalk or down your street.  Bookmark it, Save It, Pin It and Share it… people will love this full body treadmill workout.

Your turn- tell me!
What is your favorite way to workout on the treadmill?
Do you combine strength in your running workouts?
Or do yo simply dread running?