Treadmill Shredmill Workout!

Hey POPsters!

I did the routine above yesterday as my cardio and butt building routine. My bikini coach is still trying to understand my strength and speeds so we gave this a test. It was cool, different, and I was able to last the whole 45 min! Usually when I am on the treadmill, I do intervals so like at 10mph, I’ll go 30 sec run, 30 sec hop off for like 20 to 30 min. Sometimes I’ll do 9mph 1 min on and 1 min off. I don’t think I could last doing those intervals for 45 min but this was manageable. Next time I do this, I am going to increase the speeds a bit more because I know I can handle it. It will be tough, but by the time week 15 rolls around, I want to see progress in my speed and endurance, not just my body.

I encourage you to print this out and give it a try. I will continue posting workouts and new things that I do so you can stay fresh and inspired. What I love about training for bikini comps is that I get to learn. Yeah, hiring a coach is expensive but I know that I can earn so much from the experience and it means so much more when I can share with all of you POPsters too. So in the long haul, it is definitely worth it!

I am also in the process of developing my bikini meal plan. I decided that instead of writing down what I eat every day and then calculating it up every night, I should just plan a week and stick with it. For me, that is easier. And why don’t I use an app like MyNetDiary or MyFitnessPal? You know, somehow I feel like writing it down is much quicker and easier for me. So now that I’ve kept about a week’s worth of food journaled meals, I can go and make a meal plan for myself.

What I am thinking is that my meals will stay pretty much the same throughout the next few weeks. I will eventually be cutting out protein shakes and fruits towards the end – but I’ll let you know when that happens. Right now, it is okay! Thank goodness. Me likes me fruits. Yesh please.

Yeah and if I ever come up with a new replacement type of meal to the plan, I’ll let you know through the blog and instagram. I plan on eating 5-6x a day about 300-340cals ish per meal and drinking about 1.5 gallons a day. I’m already behind on my water today! Eek! Must get on it!

Okie dokie! Excited to take you guys along with me on this journey as we face new workouts and new food concotions together. And remember…this is a bikini competition diet and workout routine, and more importantly MY diet and routine…do not feel like you’re a failure or you can’t reach your goals if you can’t follow along exactly! My body is different than yours so what works for me may not work for you and vice versa. So tweak as you feel necessary and use these posts and plans as inspiration!

Oh and look what I just got in the mail!

My boots!!! They are amazingly comfortable thanks to the platform. I can’t wait for my costume to arrive. I also need to make my Sriracha hat because my sriracha dress came yesterday. Anyone have any idea how to make a green sriracha cap?

And have you decided who/what you’re gonna be for Halloween yet? Lemme know!!

<3 Cassey

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  • Ashley

    I don’t know how to control or work the inclines can someone explain?

    • Dalyce

      there are arrows and you can just push them up or down respectively till the number matches up with the number on the workout.

      when I did this workout, I compensated for the time it took to make the adjustments, for example, when I was supposed to change the first one at the 3 minute mark, if it took me 5 seconds to change it, I would change to the next marker at 5 seconds after. it said I burned 500 calories doing this routine!!! okay, maybe like, 492, but I totally stayed walking on the treadmill doing Cassey’s arm workouts (prayer pulses, mini circles, and the blade runners) till I hit the 500 mark. yay!

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  • Joanne

    Hi Cassey,

    This is my first comment ever! I have been doing your pilates videos and reading your blog for a few years now and I just recently joined the gym for the first time. Cardio has never been my favorite thing (but then, I’ve never really given it a go).

    I’m trying to figure out how exactly to do interval training like this on the treadmills, as a beginner. I think this workout would be way too hard for me. Would you be able to make a routine like this but for absolute running beginners?

    Thanks for all the great pilates and stretching videos over the years! :)

    Oh, and I know this is an old article but I love the boots ;)

  • Julia Connor

    My incline on my treadmill only goes up to 10, I hope it doesn’t affect this workout :)

  • Annie

    I’m really excited about trying out this workout but I’m only a beginner so I’m somewhat scared…

    Is this workout suitable for beginners or a definite no? :S

    • Treadmiller Beginner

      No :(…I just run basically at 4mph on the tread and it is kicking my butt so far. I do not think this a good beginner routine, it seems great for a MUCH more advanced runner. I just want to be able to run at 4 and 4.5 with a breeze before even trying 5 mph

    • Lucy

      I’ve done this workout and I am a beginner (well, kinda). I used to be a runner and due to knee and ankle problems sorta gave up. I find this workout incredibly challenging, but you can adjust the speeds and inclines to your fitness level. As you continue to improve, increase your speed and incline till you are at this level! Trust me. Either way, you will burn an insane amount of fat!


  • Mary

    I found that when I used to get on a treadmill, I would get quickly bored and rarely pushed myself like I should.  A friend told me about some killer treadmill workouts on iTunes.  They basically have a top-notch trainer taking you through a HIIT routine for the treadmill.  Seriously kicks my butt every time, in just 20 minutes:

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  • sTUART

    Is it OK to hold on when doing this workout?

  • Pia

    Do the black numbers mean minutes or seconds? it just seems like this workout would take 5 hours of running if it were in minutes. please help.

    • Kayley

      lol its minutes, except its not like do this for 5 min, then this for 7 min, u just do what it says when u r AT tht minute like when im done running 5 min, ill increase, but then when i reach 7 min ill decrease. hope this helps :)

  • Marissa

    O.M.G. This was a great workout! I’m DRIPPING WITH SWEAT.

  • Hey Cassey I looooved this workout but I have a question, is it the same is I hang while doing this workout ? Because I find it really hard to keep my balance sometimes (especially on incl. 15) ?

    thank you for being amazing !!! xxx

  • Sarah

    LOVED this!!! It was way hard, but fun/satisfying/awesome hard. Please make more treadmill workouts, Cassey! I have felt like a champ all day long and can’t wait to get back to the gym. You are so great at what you do.

  • Aemun

    just printed this out.
    kinda scared (but really excited) about trying it out at the gym.
    hehe, wish me luck!

  • Alice

    I don’t have a treadmill and I have to pay a lot of money to be able to use one around where I live – is it ok if I do the Fat Melting Routine 4x instead of doing this? Anyone?

  • Elizabeth Brown

    Hey Cassey! I don’t have access to a treadmill, is there an equivalent to the treadmill shred mill that I can complete???

    • Sam

      Hi Elizabeth,
      Copied and pasted from the Blogilates FB page:
      “Your workout for the day! If you don’t have access to a treadmill do these 3 videos: Fat Burning Cardio Warmup, Bikini Blaster 1 and Fat Melting Routine! Good luck!”

      Hope it helps

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  • Charlotte

    hey Cassey, can you make one with km/ph instead of m/ph for those of us using the metric system, thanks

    • Sam

      Hi Charlotte,
      I moved from Australia where everything is in km/h to the States and almost flew off the back of a treadmill as I forgot that the 10 was actually in mp/h. I’m not fit enough to do a warm up at 16 km/h. What I did was print out an index card with speeds in mp/h and their equivalent in km/h. I had it laminated and take it to the gym with me. 1mp/h = 1.6km/h so just multiply the mp/h speed by 1.6 to get km/h. After a while you’ll get pretty good at doing the calculation on the fly…but this helps when I’m doing a workout from a magazine or website.
      Hope this helps. Long live metric! :)

  • Jane

    Hi guys just a top for you guys that don’t have a treadmill like me and hate hiits. I’m doing on of the cardio focuses from last month instead but swapping a few videos around so I can do the other video of the day! Keep going everyone your doing great! X