Health knowledge made personal
Join this community!
› Share page:
Search posts:

Monday workout– incline intervals

Posted Mar 11 2013 12:00am

Today when I went to the gym I brought Ella to the childcare for the first time.  I was a nervous mama and really didn’t know what to expect when I brought her there.  I have had the form filled out for a few weeks now but for one reason (Dr appt) or another we just hadn’t made it there.  I wasn’t in a huge rush to leave her in their capable hands, but I knew it would be a good thing to fit into our busy schedule.  I’ve been trying to figure out the best times for me to work out.  Mondays and Wednesdays Sophie is in nursery, so if I could get my workout done either with Ella (a walk on a nice day) or bringing her to the childcare it would be great.  Then the other days in the week Steve could watch the kids or we could do the walking thing as well.

I’ve been nervous because Ella has been a bit clingy since returning from Canada. She is fine for the most part but will play strange with people she doesn’t see often.

Thankfully today though she did well!!  One of the ladies who was working took her out of her car seat for me while I was signing her in and Ella did play strange, but not for long!  It was maybe a minute, if that and then she was all smiles again.  I left for about 50 minutes and when I came back she was fast asleep.

I kept thinking about what Kelly said to me “if they need you, you are literally only a minute away”… and I was…up a flight of stairs in the gym. No biggie.

I did an incline treadmill workout and I was sweatin’!  After a 2 min warm up (walking 4mph) I restarted the treadmill and this is what I did:

Time (mins) Speed (mph) Incline %
1 to 3 4 2
3 to 5 4 5
5 to 7 4 7
7 to 9 3.7 9
9 to 10 3.7 12
10 to 12 6 0
12 to 14 6.5 0
14 to 16 7 0
16 to 17 4 5
17 to 18 4 7
18 to 20 4 9
20 to 21 4 12
21 to 23 3.7 13
23 to 25 3.7 14
25 to 26 3.7 15
26 to 27 6 0
27 to 28 6.5 0
28 to 29 6.9 0
29 to 30 7 0


I didn’t write the workout down, but this is basically how it went.  I LOVE doing incline intervals. I love walking at a really high incline and then running it out.  It’s almost like running out the tightness that your legs start to feel when walking on an incline.

Altogether I covered 2.28 miles and climbed 592 feet in 30ish minutes. 

workout summary

I plan to keep doing workouts like this one!!  I’ve found a few great ones like these from Julie at peanut butter fingers.

After ward I did a bit of a strength work out.  Planks, lunges, squats.  I can thank Lindsay for the ideas.  I read her blog post this morning just before going to the gym.  Great timing!

The rest of the day was spent doing house stuff, playing with Ella, a trip to the post office, a grocery shop etc!  It was a busy day!

Lots of time for cuddles though!


Hope you enjoyed your Monday!

Post a comment
Write a comment:

Related Searches