A running complex

I've mostly talked about nutrition so I'm going to share one of my work out exercises with you today. This is a cardio work out and for those of you who think you shouldn't or can't do cardio while trying to build, you are dead wrong! Cardio is the most important part of fitness. Cardio is also not limited to running, swimming, or the elliptical machine. Find an activity that you enjoy doing that increases your heart rate for an extended period of time with little to no breaks that involves large muscle groups. Some other examples are dance classes, kick boxing, zumba, rowing, jump rope, bike riding etc.

 This work out will build your endurance, stamina strengthen and tone your legs and is great for reducing belly fat. You can adjust the the workout to your level  of fitness comfortability by increasing or decreasing the speed, distance and incline but for now I'm going to use a template for someone who is already physically fit.

- part 1 begin on a treadmill at a speed of 5.5 mph.
 Every minute increase the speed .1 mph.
 So at 1 minute increase the speed to 5.6, 2 minutes 5.7 etc.
 Do that for ten minutes ending at a speed of 6.4.
 (for more of a challenge, increase the incline 1 level every minute as well. You can also increase the speed increments)

- part 2 Step off the belt but do not stop it. This transition should last a minimum of 30 sec, max 60. (Keep the belt moving) increase the speed to 9 mph.  For this part it's easier if you have a stop watch. You are going to run on the belt at 9 mph for 10 seconds then jump off the belt and rest for ten seconds. You are going to repeat the same thing again except run for 20 seconds then rest for twenty.
After the second time you are going to increase the speed to 9.5 mph. You then run for 30 then rest for 30.  Increase again to 10 mph. Run for 40 sec rest for 40 sec. Increase the speed to 10.5. Run for 50 sec then rest for 50 sec. Increase the speed one more time to 11 mph. Run for 60 sec then rest for 60 sec. Be sure to adjust the speed during the rest period.

-Part 3 During the 60 sec rest you are going to slow your belt down and raise the incline to the highest setting which is usually 15. Some machines may vary. Once it has reached the highest setting, POWER THE MACHINE OFF.  In case you didn't get that last capitalized part I'll say it again. TURN THE MACHINE OFF. (Depending on what kind of treadmill you are using this may not work because some of them automatically decline when shut down. If that is the case, try and find another treadmill.) Now that the machine is at its highest setting and completely turned off you are going to do a 30 second uphill sprint powering the belt with just your legs. After 30 sec rest for 30 sec and then repeat. If at any point this becomes to easy or you are feeling really ambitious, repeat one more time. I guarantee your butt, and legs will burn.

It is not necessary to do this as cardio everyday. I like to switch my cardio up so my body doesn't get used to one thing. I recommend doing this the most, 3 times a week. Make sure you stretch properly afterward. This will tighten your hamstrings and IT Band so be sure to roll them out using a foam roller and STRETCH for at least  30 minutes. Your body will thank you later.