Tag Archives: running

Printable Workout: 35 minute booty toning treadmill sweat session

14 Feb

No need to worry about being bored on the treadmill if you bring this workout with you! There are intervals, sprints and lots of hills making this workout ideal for torching calories and totally toning your legs and glutes. So when it comes time for those incline sprints don’t think of them as intense work intervals think of them as instant butt lifters;)

After a warmup the workout is broken up into three sections: the first section is a powerwalk up a steep hill, the second section is entirely on an incline and alternates jogging  and running, the third section alternates sprinting up a hill with walking or jogging. Feel free to do on or two of the sections and if you’re looking for an advanced workout you can try all three. You cal also try adding just one section into your regular jog for a bit of variety.

Print the workout here.35 min treadmill workout


  • To modify try walking the workout instead of running or jogging. The changing incline will give you a great workout without needing to up your speed.
  • The speeds and inclines I’ve used are just a guide…feel free to modify up or down if you need to. This is especially true on sections B and C which are pretty intense.
  • This workout is intense with sprints and hills so take as many breaks as you need to and drink plenty of water!

Happy Workout!

Printable 40-Minute Interval Treadmill Workout…Never be bored on the treadmill again!

8 Dec

I’m not afraid to say it… I love the treadmill. I know, I know, my fellow runners out there probably gasp in horror at the thought of spending even 30 minutes “running but going no where” but I love it. I love staying dry, I love watching TV and I really love being warm.

That said, I am willing to admit it can get a wee bit  boring if every time you hop on the old treadmill you hit your regular 3-5 miles. Well that’s why I love this workout…you’ll be changing speeds, inclines even directions every minute so there is no chance you’ll get bored. After all,  keeping your mind and body guessing is the best way to keep seeing results!

Print the workout here 40 minute treadmill workout

Here is how it works…

  • You’ll warm up and alternate fast and medium running speed every minute while increasing your incline Great treadmill bonus…you can add hills whenever you like:)
  • Then you’ll recover and move onto a section where you jog backwards and shuffle sideways on the treadmill. Tip: Make sure you hold onto the arm rails until you get the hang of this exercise. (I love since it’s great for toning the back of the legs and outer thighs)
  • Rest and catch your breath then it’s onto alternating sprints and recovery jogs.

The 40 minutes will fly by and if you’re not already a treadmill convert hopefully this workout will help you on your way! Happy Running!

*** If you are an exercise newbie Katie from K.E.P.T. You Fit has a great modification of this workout. You can check it out here.***

Printable Long Run Treadmill Workout: Knock out tons of milage without even knowing it!

22 Nov

Recently, I’ve decided to embark on a half marathon training program. Watching the New York City marathon was so inspiring and exciting that I knew right then and there I had to do it someday. Sounds easy enough right….but full disclosure… even though I was a distance runner in high school (track and cross country) I’ve never actually run any distance longer than 9 miles. Truth be told, as much as I’d like to do one,  I’m a little afraid of running a half marathon. I have visions of being left out on the course alone with chaffed legs, vertigo and worst of all a dead ipod. Now I get it… I’m a hard core exerciser and I LOVE to run so my fears might be a little unfounded but weirdly, this vision has actually given me pause with it comes to the 13.1 miles.

The thing is I really miss the thrill of competition, pushing myself to break person records and the feeling of achieving things I thought I couldn’t so, I’m not talking myself out of it this time. I’m going to do a half marathon which will be the precursor to the full marathon I intend to run!

Here’s the catch, I live in Seattle and in case you didn’t know in Seattle it rains…like All. The. Time. (It’s no joke. It rains here 8 months out of the year, but the summers are lovely…I digress…) It’s also currently fall which means right now it’s raining, windy and cold All. The. Time. Don’t get me wrong sometimes there is nothing like running in the rain, it makes you feel tough and rugged but sometimes you look over at the warm, dry climate controlled treadmill and suddenly the idea of eight to ten miles on it doesn’t seem so bad.  In fact, you welcome it into your life with open arms.

Last weekend I did my first of many long runs on the treadmill.  In order to prevent boredom I tried the above breakdown and  boy did it work. Before I knew it, it was 70+ minutes and 8.5 miles later! Seriously, it felt like no time had passed! I recommend this workout to anyone looking to log a long run,  work on pacing, or get some milage in on the treadmill (without losing your mind). I especially loved the 5k pace at the end which is perfect for teaching your how to push through  mental blocks and power past tired legs.

Love this and you just have to give it a try! You can print the workout here. Long Run Treadmill Workout

In case your curious here is how I broke down my pacing…

  • 15 min warmup = under a 10 min mile (5.8 mph)
  • 10 minutes at 1/2 marathon pace = 10 min mile (6.0 mph)
  • 5 min recovery = under a 10 min mile (5.8 mph)
  • 10 minutes at 10 miles pace = 9 min mile (6.6 mph)
  • 5 min recovery = under a 10 min mile (5.8 mph)
  • 10 minutes at 10k pace = 8-8:30 min mile (7.5-8 mph)
  • 5 min recovery = under a 10 min mile (5.8 mph)
  • 5 minutes at 5k pace = 7 min mile (8.5 mph)
  • 5 min cooldown = under a 10 min mile (5.8 mph)

– Caitlin

Power Playlist: A Pop Music Playlist Perfect For Toning or Running

12 Oct
Yesterday’s total toning class was my first one back after a long summer off.  I think music is one of the most important ingredients to a great class so I wanted to make sure my playlist was filled with some hits from over the summer along with pop favorites. Hope you enjoy!
  1. Cooler Than Me (Single Mix) Mike Posner
  2. Hey Baby (Drop it to the Floor) Pitbull featuring T-Pain
  3. I Wanna Go, Britney Spears
  4. Cupid Shuffle, Cupid
  5. Foster The People – Pumped Up Kicks (The Knocks remix)
  6. Where Them Girls At (Featuring Nicki Minaj), David Guetta, Flo Rida & Nicki Minaj
  7. Poker Face (Space Cowboy Remix), Lady GaGa
  8. In My Head (Robots with Rayguns Remix), Jason Derulo

Dirty 30s: the 30 second interval workout

12 Sep

This is one of my favorite workouts from the High Intensity Training class I teach. See, I measure a good workout by how much fun I have, how much I sweat, how many calories I burn and most importantly how quickly I’m in and out of the gym.

Dirty 30s are an interval training workout which means you alternate short sections of hard work with easy rest/recovery sections. I love interval training because it’s one of the BEST ways to burn a lot of calories in a short amount of time. Plus it  increases what’s called your afterburn.  That means you’ll burn and extra 100 calories for the 24 hours period after your interval workout. Beautiful thing right? Come on, who doesn’t want to get the same calorie burn as running a mile while watching TV:)

Ok, so why is it called dirty 30s? Each interval is 30 seconds long and sometimes well,  I just like to rhyme the names of my workouts..dirty and 30..you get the picture. Oh yeah plus you’ll burn some serious calories and get in and out of the gym in about 30 minutes!


  • You can do any kind of cardio you want for this workout. Try…running outside or on a treadmill, biking,using the elliptical trainer, jump roping or try things like jumping jacks, squat thrusts and high knees.
  • Each interval is 30 seconds long. Push yourself hard for those 30 seconds, on a scale of 1-10 (1 being lounging on the couch and 10 being an all out sprint) aim for 6-8. You shouldn’t be able to keep up a conversation while doing the intervals.
  • walk  or slow to an easy pace during the  rest/recovery time


  • Warm up with 7-10 minutes of easy cardio
  • Try 6 x  :30 second intervals with about 60-90 seconds of recovery between them
  • Cool down for 5-7 minutes


  • Warm up with 7-10 minutes of easy cardio
  • Try 10  x :30 second intervals with 60 seconds of rest between them
  • Cool down for 5-7 minutes


  • Warm up with 10 minutes of easy cardio
  • Try 12-15 x :30 second intervals with 30 seconds of rest between them
  • Cool down for 5-7 minutes