I know this picture makes the workout look totally overcomplicated, but I swear it’s not—bear with me…
Hope you all are enjoying the weekend! I’m off to Btone in a couple hours to take a class before teaching a couple. For all you Boston peeps, Michele’s class is worth waking up early on a Sunday for—kicks my ass EVERY time. Add it to your must-try fitness list.
Anywho, I’ve got a fun cardio workout for all you gym-goes and treadmill owners. The treading class at Hilton Head Health was probably my favorite of the many varied exercise classes I tried there, so I thought it’d be fun to share one of my own creation and talk a little bit more about the fitness aspect of my stay at H3. If you missed my first post about the blogger trip to Hilton Head Health, I talked about the education component, specifically a lecture on portion control I attended.
All throughout the day at H3 there are fitness classes offered, ranging from yoga to TRX to aqua boxing in the pool. Some have capacity limits and require sign-up the day before, but for the majority of them, you can just pop into whichever ones sound appealing. That’s something I really liked about Hilton Head Health’s programming—they don’t force you to do anything you don’t want to. Yes, the majority of guests are there to lose weight, and there is guidance and encouragement to do certain classes, but there’s no drill-sergeant mentality. You make your own decisions about what you want to do.
Sarah and I at a TRX class at H3
During my stay, I tried a bunch of classes: Pilates for Flexibility, Yoga Flow, TRX Circuit, Muscle Mobility (SMR with lacrosse balls) and Treading (twice). A lot of the guests at H3 are just starting out on their road to health, and the instructors do a great job of teaching to beginners while also offering modifications for those who are more advanced in the class. As someone who’s in the industry, trust me—it’s a sign of a damn good instructor if a group of people ranging from young fitness bloggers to 60+-year-old beginners leaves a class all feeling like it was an awesome experience. So let’s slow clap it out for Camila at Hilton Head Health—her treading class had everyone sweating (and dancing).
45-Minute Treading Workout
This workout is made for the treadmill, but you could easily adapt it to another cardio machine (stationary bike, elliptical, etc.) The numbers used are for a treadmill with a 0-15 incline range, so adjust accordingly if your machine uses a different scale.
All levels can do this workout! You’ll see I use the terms walk, jog, run and sprint to describe the speed you should go—these terms will mean different speeds to different people. If you’re advanced, sprint might mean 10+mph. If you’re a newbie, sprint might mean power walking at 4+mph. Both are great! These terms represent more of an effort scale than a numerical speed value:
As you’ll see, the workout is broken up into sections. The numbers always represent incline. For speeds, I use walk, jog, run, sprint. The image at the beginning of this post is super detailed (you can print it out and bring it to the gym with you), but if you’re a treading pro, the following summary might be enough to guide you.
WARM UP | 0:00 – 3:00
At a 0 incline, do a minute of slow walking lunges (set treadmill to .5-1mph for these) then jog for two minutes.
STEADY CLIMB | 3:00 – 13:00
Maintain a steady jog-run pace throughout the 10 minutes. Every minute, you’ll change the resistance up by two points, starting at a 3 and peaking at a 15. You’ll then decrease the incline by four points each minute, returning back to a 3 incline.
CLIMBING SPEED INTERVALS | 13:00 – 17:30
Using 30-second intervals, you’ll run, sprint, and then walk (recover). Do this at a 3 incline, then a 6, then a 9.
BREAK | 17:30 – 19:00
Walk it out, grab a drink of water, catch your break. You can jog if you’re ambitious.
ROLLING HILL | 19:00 – 29:30
Maintain a steady jog-run pace the entire time. You’ll change your incline every 60 seconds climbing up to the top, staying at the top for 30 seconds. Incline changes are in increments of three and get less steep with each of the three hills: 6, 9, 12, 15 (first hill); 3, 6, 9, 12 (second hill); 0, 3, 6, 9 (last hill).
BREAK | 29:30 – 31:00
Walk it out, grab a drink of water, catch your break. You can jog if you’re ambitious.
SPEED INTERVALS | 31:00 – 36:30
These are done at a 0 incline. You recover for 30 seconds between each of the five sprints. The first two sprints are 60 seconds long and the last three sprints are 30 seconds long.
BREAK | 36:30 – 38:00
Walk it out, grab a drink of water, catch your break. You can jog if you’re ambitious.
FINAL PUSH | 38:00 – 41:00
Run for a minute each at a 10, 5, and then 0 incline.
COOL DOWN | 41:00 – 45:00
Walk for three minutes, gradually slowing it down. Finish with a minute of those slow walking lunges we started with.
Andie from Can You Stay For Dinner?, Beth from Beth’s Journey, Monique from Ambitious Kitchen, Sarah from Sarah Fit and I before our first treading class at H3. Not pictured is Lisa from Snack Girl who joined us for our second treading class the next day. 
In addition to taking classes, I also got a tennis lesson (I LOVED it!) and went for a couple beautiful runs on the beach by H3. The sand there is hard so it’s perfect for running and even bike riding. If you follow me on instagram, you’ve already seen the view, but it’s just too pretty not to share again:
Have you ever taken a treading class (or something similar) before? I find running on a treadmill painfully boring alone, but in the group setting it was so fun!
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