Treadmill Shredmill Workout!

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

163 thoughts on “Treadmill Shredmill Workout!”

There are 163 comments posted by our users.

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  1. I really appreciate for this treadmill workout chart. I will definitely going to try it.

  2. Thank you for sharing this amazing article regarding treadmill workout.

  3. Ashley says:

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

    1. Dalyce says:

      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!

  4. Joanne says:

    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 😉

  5. Julia Connor says:

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

  6. Annie says:

    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

    1. Treadmiller Beginner says:

      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

    2. Lucy says:

      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!


  7. Mary says:

    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:

  8. sTUART says:

    Is it OK to hold on when doing this workout?

  9. Pia says:

    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.

    1. Kayley says:

      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 🙂

  10. Marissa says:

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

  11. Amina says:

    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

  12. Sarah says:

    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.

  13. Aemun says:

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

  14. Alice says:

    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?

  15. Elizabeth Brown says:

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

    1. Sam says:

      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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  17. Charlotte says:

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

    1. Sam says:

      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! 🙂

  18. Jane says:

    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

  19. emily says:

    what do you do if you don’t have a treadmill? will 50 minutes running be the same?

    1. Whitney ( British Person) says:

      Jumping Jacks, Skipping, Elliptical, or just Run 🙂
      I have an Elliptical so i did that

  20. Lina says:

    this makes me kinda discouraged to the fact that i don’t have a treadmill and that i can’t do the workout
    cassey please give us an alternative

    1. Sam says:

      Hi Lina,
      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!

  21. Africa says:

    Great treadmill work thanks a lot

  22. Maria says:

    I don’t have a treadmill what can I do to replace it?? Does stationary bike works to replace it??

    1. Summy says:

      I don’t have a treadmill either, so I kinda just did the workout on the stairs, going 2 steps at a time, then 5 etc, and increasing the speed along the way! Hope it helps x

  23. Evangel says:

    I have a treadmill but there are no incline settings on mine….what should I do??I feel like without the inclines this workout won’t be as hard…..

  24. Plami says:

    Can I switch this with another workout? I don’t have a treadmill :/

  25. Today, I went to the beachfront with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She
    put the shell to her ear and screamed. There was a hermit
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    LoL I know this is completely off topic but I had to
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    1. Laurie says:

      Lol That’s such a funny story! haha. But it must have been very traumatic for your daughter. I would be jumping and screaming too haha

  26. kate says:

    for Wednesdays workouts im going to do a blogilates hiit workout instead of the treadmill workout as i don’t have a treadmill:)

  27. Meg says:

    Is it ok to just walk and not run? I have a knee problem and I am unable to run on a treadmill. I can run on stable ground though. Please advise. Thanks. xx

  28. bruna says:

    i don’t have a treadmill ):

  29. Ashley says:

    I just got the January 2014 calender and i dont have access to a treadmill ;( is there any other workout I could do?

  30. Adaeze says:

    I dint have 15 incline. The highest incline my treadmill can go is 10 incline will it still help me the same way?

    1. Sam says:

      Hi there, it wont be as hard but you can increase the speed instead to try and mimic the same intensity as the incline…granted it wont build your butt muscles as well as an incline can but it will keep the calorie burn high.

  31. Nicole says:

    I need help! I do n’t have neither of the treadmill nor the elliptical. I dont have any gym membership. Are there alternatives? 🙁

  32. Sasha says:

    I wish I had a treadmill so I could do this.. what can I do instead? I don’t have access to any exercising equipment 🙁

  33. Rebecca says:

    I really want to do this workout, but I can’t use a treadmill due to the impact on my knees. Is it the same to use with an elliptical, or am I better off to just do the elegant legs elliptical workout?

  34. Luna says:

    Hey!!! so i don’t have a treadmill but i have an elliptical. Is there a ways to turn this into an elliptical workout? thanks so much!!

    1. Chrissy says:

      Hi Luna!

      In the future you can do the elegant legs elliptical workout

  35. Tanaya says:

    i don’t have a treadmill 🙁 so ill do another kind instead

  36. Laurie says:

    If you don’t have a treadmill, what should you do today? It’s day 24s set workout on the Calendar you give us. I’m not sure what to do instead I suppose I’ll pick a few cardio videos!

  37. zineb laafou says:

    Hey! I don’t have a treadmill or a gym membership so i’m just going to do last weeks cardio day + food baby…. If i still have the energy at the end.. i could still go running outside but i don’t feel comfortable running with my butt bouncing around behind me! So i guess i’m gonna wait until i lose some weight and then i’ll be able to go running whenever i feel like!

  38. Rhonda says:

    About to try this right now! It looked super easy until I realized there was incline involved! Yikes!…but I’m excited!!!!

  39. ashlee says:

    how many times a week are you suppose to do this workout?

  40. Yvon666 says:

    Can I do this even if I’m slightly out of shape? I walk/run for 30 minutes for two weeks now..would like to do this since it is getting too hot (over 100 degrees) outside. Thanks!

  41. Aoife says:

    Can someone tell me what “inc: 2” means???

    1. anonymous says:

      inc = incline; this is where you can raise the treadmill so it feels as though you are walking up a mountain

  42. Amanda says:

    Holy crap cassie!!! Love love love it’s totally kicking my butt I’m 35min in needed a breather and I’m soaked!! Love it. Thank you so much for posting this workout!

  43. Kimberly says:

    I do this SAME workout on the elliptical since I hate the treadmill, it’s BY FAR the best cardio workout I’ve ever done! I’m always DRENCHED in sweat after I get off the elliptical, but hey, if your not sweatin’ it’s not workin’ ! Last night, I burned a grand total of 918 calories, just from this little workout alone! I of course burned a little more than that because I did some weight training after it, but for 45 minutes, it’s not bad!! Thanks sooo much, I needed something like this! <3

    1. miriam says:

      how do you do this on an elliptical? and good job!

  44. Morgan says:

    Are we supposed to do all the intervals in each of the columns or just choose one in each column?

    1. Christine says:

      Do all. It’s a 50-minute workout at varying speeds and inclines.

  45. Ashley says:

    Will someone please help me, what is the column on the far left? I think its how long to do that interval for but i cant figure out if its in seconds or minutes or what. I would really love to do this workout, i feel it would be great for track training 🙂 Thank you much.

    1. Christine says:

      On the left is the starting time, on the right is the ending time. So from minute 0 to minute 3, put the treadmill on incline 3 at speed 3.5. From minute 3 to minute 5, raise the incline to 4 and increase your speed to 4. From minute 5 to minute 7, etc.

    2. Sage Orvis says:

      You will be running for 45 min. So the column on the left is in minutes ex. 0-3:00 is the first 3 minutes.

  46. Lindsy says:

    Did this today but my treadmill only goes to inc 10 plus I am a begiiner and could only go to speed 5 without almost falling off but wow did it kick my bootay!!!

  47. Curious says:

    Hi cassey, I have a treadmill but it doesn’t have an incline setting 🙁 How should I adjust the work out ? Thanks 🙂

  48. Chynna says:

    I feel like I actually got a good workout! Love love looooove it!!! <3

  49. Kelly says:

    What’s the calorie burn typically in a workout like this?

    1. Kimberly says:

      I did this workout last night, I burned a total of 918 calories! It could vary from person to person though..ethier way, this is GREAT cardio!

      1. Lena says:

        Hmm I doubt this workout burns 918 calories for everyone. It totally depends on the an individual’s body weight and fitness level.

    2. Emilie says:

      I couldn’t even do the workout to the degrees she gave because I was falling off the treadmill! So, I did the workout on lesser incline the entire time and still burned 400 calories. I can easily see someone burning 900 from this. But Lena is right, it depends on the person’s weight and fitness level.

  50. Beka says:

    Last time I worked hard on a treadmill consistently with high inclines like this, my thighs got considerably bulkier and I gained weight instead of slimming down. I know muscle weighs more than fat, but how I can avoid that happening again?

    1. Lena says:

      Your legs are getting bulkier because of the incline. If you want to avoid this, I suggest you do HIIT on the treadmill with 0 incline at high speed.

  51. Lynn says:

    I started this treadmill workout last week and lasted 27 min. Then 35. Today I went back to do it and completed the 50 min. Love it!

  52. khan says:

    hi can sum1 help me out im abit confused what dose the inc mean ?

    1. Lynn says:

      It means incline.

  53. Lauren says:

    I just did this and I feel great!!! This was a great workout and I can’t wait to do it again!! Thanks, Cassey!

  54. Kate says:


    I can’t open this one either! Please help.


  55. rachel says:

    hey! i cant seem to open the threadmill shreadmill workout image. ): could you assist? really wanna start on that

  56. Isabel says:

    Tried this today. IT WAS TOTALLY AWESOME! Perf treadmill workout for me. Thanks cassey!

  57. sabrina says:

    hey cassey umm it says to do the treadmill shredmill for today but i dont have a treadmill is there anything else i can do? please help

    1. Kimberly says:

      You could always do this same workout on an elliptical..thats what I do! I hate the treadmill, it hurts my knees and I always feel like I’m gonna fall when I run on it..the elliptical is GREAT! There’s handles you can hold while running that move so your arms aren’t just staying still, it’s easier on your knees, and you may even be able to run faster on it. I’d give that a try, it can’t hurt! 🙂

  58. Sami says:

    I have done a lot of treadmill workouts before and this is the best one out there. By time you get to the third set, your thighs are burning! I literally felt like my butt was reshaping with one workout… (lol)… Because this is more of an interval workout, I didn’t get bored on the treadmill… I was constantly talking to myself… And pushing myself to complete the workout… Bc my legs were on fire! This is really a train insane are remain the same workout! I absolute love this and encourage everyone to try it… Remember, you can always adjust the speed and incline to your preference… Thanks Cassey

  59. Olivia says:

    Tried this treadmil routine today and loved it! Was wondering if you could make more like this that are good in public! As much as I’d love to shuffle sideways in front of my college classmates it probably isn’t acceptable 😛

  60. Molli says:

    I want to do this on my treadmill at home but it doesn’t have the incline on it. How should I modify it?

  61. Delaney says:

    Hey, Cassey!
    Quick (possibly stupid) question… I’m aiming for very a very long muscles and a lean body. Do you think using this as a daily cario workout will bulk me up?
    Sorry, I’m really new at this… (: Thanks in advance!


  62. Allison says:

    Greetings! I google searched shredmill workouts and came upon this post. You kicked my a%^ tonight! Just what i hoped for. Thank you! Would you consider posting some more?!

  63. Tina says:

    Where did you get those boots???

  64. jso says:


    I don’t work out a lot but occasionally whenever I go to the gym I usually just do cardio but not too crazy and I stay on a 0 incline. I dont know how high the 12 incline would be and if i could handle it especially when there are people around. I just wanted to know how tall would the 12 incline be?


  65. Kimmie says:

    I don’t wanna sound dumb or slow but what does “inc” mean?

    Please reply soon, thanks 🙂

    1. Shannon says:

      Inclined Means how high the treadmill is.

    2. Shannon says:

      Inclined Means how high the treadmill is.

  66. Marta says:

    Hey I’m from Sweden and I don’t really get this exercise.. Can somebody pleeeease describe it to me so I can do this workout asap?? Lots of love

    1. Shannon says:

      The numbers on the side is for minutes. The next colum is the inclinded which is the height you put it in . and the last colum is the speed. The inclined and speed you can ajust yourself.

  67. VL Fanai says:

    Cassey…. for the November workout calender, i realy realy really wanna do the treadmill routine…. my problem is, i only have a manual treadmill. So i can’t set the speed and stuff. and i can’t jog in place of the treadmill cuz theres not a good place for jogging nearby. So.. i wanna ask… how long should i stay on the manual treadmill if i took 2 steps per sec?? to get the same intensity and burn like doing it on the electrical one

  68. Ivy says:

    hi i’m not quite sure whether my treadmill is in km per hour or miles per hour, so im wondering at what speed in miles per hour is a jogging speed?

    1. Ivy says:

      also, will this give me muscley calves?

      1. Allison says:

        It is in miles per hour:)

        1. Allison says:

          ahh wait sorry I thought you meant something else. nevermind me…

    2. Anna says:

      Jogging speed is about 4.5 miles per hour, some people jog at 4mph.

  69. Weenie says:

    Ah!!!!I love this workout!!!More treadmill workout please..

  70. erica says:

    OMG so challenging! Usually I run 5-6 miles on the treadmill over 40-50mins so I thought this might be too easy but NO, i was mistaken. This was a great change-up to my usually treadmill routine! I also LOVE LOVE LOVE the OMGOctober workout calender! Thanks so much Cassey! It is KILLER and my “plateau” has ended with the constant new challenges I am putting my body through!

  71. WOW just what I was searching for. Came here by searching for dumbbell workout bench

  72. kari says:

    So I love this workout. Except my golds gym treadmill only goes up to 10 incline. I have short legs so 5.5 speed feels like a full on sprint for me. Burned like 500 calories in 50 mins! CraZZIE! 4 months ago I weighed 140 and then two weeks ago 120. Did this workout a couple times and now I’m at 115 sooo happy because I thought I hit a plateau this workout works!

  73. Peta Serras says:

    Great treadmill workout! My treadmill and I are just becoming friends again after a longgg break! I will be sure to try this and report on my blog!

  74. jenna says:

    sailor style cap + strong glue/hot glue + floral/foam cone (google it) in center = rooster sauce cap. you can even carve the cone part a little bit with a knife to make it look more realistic! ohh, and green paint of course!

  75. Martine says:

    How did you make that picture with treadmill exercise?

  76. Elina says:

    woow… i just did it!! that was soooooo hard, but i’m so proud of myself!!
    you’re the best!!
    thanks to you, I’ve become much happier with myself…

  77. Shana says:

    Cassey – I ♥ your workouts! Totally killer, as always! 🙂 My favorite, so far, has been the Gangnam style one, but they are all awesome!!!

    As for your green Sriracha cap – I could make you one. ( I don’t know if a crocheted hat is your style) – but I sell a pointy cap in my Etsy shop – and I could do it in Kelly Green if you wanted it. Here’s the link to it in yellow –

    Email me if you’re interested, and maybe we could do a trade?

  78. Kerstin says:

    I just did this workout today and I got to say: it was just right for me! Thank you so much for this! I’m always happy for some inspiration when it comes to cardio!

  79. Eve says:

    I tried this tredmill workout today and it really killed with those inclines! It went by SOO fast though beacuse of all the different intervals you had to concentrate on! I did all 50 min and Im so happy with myself! You should do more workout things like this for other machines-that would be so awesome!!
    Thank you so so much Cassey!! 🙂

  80. Martine says:

    How did you make the pictures of treadmill exercise??

  81. Jen says:

    This is great! Sometimes you forget that you need variation to speed up progress. Do you think you could do a cross trainer/elliptical version of this??

  82. Blogilates100 says:

    Cassey, why are you taking out fruits from your diet towards the end?

  83. oh wow holy cow! haha and here I thought I was doing too many high inclines! 😛 You’re a workout beast Cassey~

  84. Lauren says:

    Tried this at the gym yesterday. Just getting started with a workout routine; had to modify the running speeds and inclines, but the walking portions were killer! Could only last 40 minutes, but I plan on sticking with it a few times a week. Hopefully, I’ll get up to the full time at the full speeds!


    PS. My boyfriend thought the name of the workout and the motivational statements were hysterical and creative!

  85. katie says:

    I just use my elliptical at home..not a treadmill. You cant change the incline but do you think it would still be effective with the different speeds?

  86. Amanda says:

    I would love to know what your butt building routine is

  87. Elizabeth says:

    I tried this workout this afternoon, and it was very doable. I upped the speed .5 on all stages to make it more intense – and I’m not in great shape – can barely make it through one of Cassy’s biniki challenge videos. The tredmill exercise burned 500 calories and was approx. 3 miles.

  88. Aja says:

    I love it! I’m going to try it on Monday. So excited! I love stuff like this instead of just running.

  89. Riti Madhok says:

    Hi..what about those with lower back problems? Is it safe for them to opt for incline above 3? 🙂

  90. Maria says:

    Hi Cassey!
    First of all thanks for posting this awesome treadmill workout. I tried it today and I loved it!! Seriously didn’t even feel like it was 50 minutes! I agree that the speed could possibly go up but hopefully I’ll be feeling my legs & butt tomorrow 🙂



  91. Imani says:

    OMG! I just tried this workout today and it killed me! I had to modify it a bit though because I just started running again after about a year of doing nothing. I just stuck with the first pattern throughout and I still feel accomplished. I hope to work up to doing the actual workout and finishing it. Oh and I ended up burning around 450 calories doing this workout and I ran about 4 and a half miles on top of that. Thanks Cassey! 😀

  92. Brittany says:

    Am I the only person a bit embarrassed to be walking on a treadmill in the gym? The gazelle next to me is running 10+ mph and then there’s me… walking at 3.7.

    1. C. says:

      haha, that’s exactly what i thought when i looked at the workout, BUT first of all, this is a cassey-approved workout so it must be good, we trust cassey on that one right? 🙂
      and second of all, if you think everyone is throwing pitying glances at you just tell yourself you’re a “thoroughbred in the disguise of a plough horse”, lol!
      this is actually what i tell myself whenever i’m doing a recovery workout at the gym, hahahahaha! sounds super pathetic and ridic (and it probably is), but you know, whatever! 😉

      1. Brittany says:

        OMG “a thorough bred in the disguise of a plough horse”. That’s fantastic. I’ll have to remember that one…

    2. olive says:

      You may be power walking, but at an incline of 15!! You will be dieing, and likely burning many more calories than that gazelle.
      Its like walking uphill, but a really friggen steep hill. Super good workout.

  93. Shivi says:

    Hey Cassey,
    Now I don’t pay a lot of attention to the distance when I use the treadmill at the gym but I’m in Australia and we use the metric system soooooo I’m assuming our machines won’t be in mph, hate to be a pain but any chance you could do a metic version???

    1. C. says:

      hi shivi, you’ll just need to multiply the numbers by ca. 1.6 (1mile = about 1.6km), so for example 6mph will be about 9.5kmh or so.
      check out google for converters 🙂

  94. Erika says:

    I’m totally going to do that pattern! I know it’ll kill, but train insane right?!

  95. Liz says:

    Just tried it…. I absolutely adore this workout. Thanx Cassey, you rock! Ü

    1. C. says:

      i love your smiley, never thought of using this letter like that, Ü!

  96. Gemma says:

    cant wait to try this! also, use green cardboard for the hat, super easaaay!

  97. Sofia says:

    Hi Cassey. I read the other day that running on an incline can be really hard on your knees. Is this true? or is it only for those with knee problems?

    1. teilzeitDAU says:

      hm, my gut feeling and personal experience tells me that running uphill is actually easier on the knees than running level, since the impact is not as high.
      My (not so sciententific but personal experience approved) feeling is that when running uphill, your feet hit the floor midfoot-to-ball instead of heel-to-midfoot. Also the speed is usually slower when running uphill 🙂 so the impact also decreases bc of fewer strides.

      I actually do hill workouts on the treadmill on days when I feel that I should be going easy on my knees 🙂

  98. Romily says:

    Hey 🙂 can someone help me change the speed into kph?

    1. Jenny says:

      Hope this helps

      Set 1
      0-3mins 5.6 kmph
      3-5mins 6.4 kmph
      5-7mins 8.0 kmph
      7-8mins 9.6 kmph

      Set 2
      8-11mins 5.6 kmph
      11-13mins 6.4 kmph
      13-15mins 8.0 kmph
      15-16mins 9.6 kmph

      Set 3
      16-20mins 5.9kmph
      20-21mins 6.4kmph
      21-23mins 4.8kmph

      Set 4
      23-27mins 5.9kmph
      27-28mins 6.4kmph
      28-30mins 4.8kmph

      Set 5
      30-34mins 5.9kmph
      34-35mins 6.4kmph
      35-37mins 4.8kmph

      Set 6
      37-41mins 5.9kmph
      41-42mins 6.4kmph
      42-44mins 4.8kmph

      44-45mins 9.6 – 16 kmph

      Cool down
      45-50mins 4.8 – 5.6 kmph

      1. Lamorna says:

        Thank you for this!!! Saves me doing it all myself, life saver! Looking forward to trying this as for some reason my ability has gone right down on the treadmill from running straight 2 hours to not even managing 20 mins, so annoying! Injury and illness has set me back but this will be a great way to start building up again and playing around with different inclines 🙂 Thanks again!

  99. Brooke says:

    I’m so so glad you did this treadmill workout, I’ve been looking for one! Can’t wait to knock this out, an looking forward to the meal plan

  100. Helen says:

    45 minutes? You’re awesome, girl!

  101. Kelsey says:

    Cassey! I am super looking forward to hearing about your bikini comp diet/routine, I’ve always thought it would be fun to do one but I have never worked up the courage to actually go through with it! I guess I just have to make that leap and be like “Yeahh, I got this!”
    Also, my friend showed me this and I thought of you: There might have been a hat in there somewhere? Keep up the great work!

  102. Angela says:

    How much calories does this workout burn?

    1. Amelia Covington says:

      It depends on your weight… Some treadmills let you put in your weight for it. All I know is for a 100 pound person, it burns about 330 calories

      1. Taylor says:

        For a 119 pound person it is about 392

  103. Katy says:

    Congrats on lasting the entire 45 minutes! I rarely run on the treadmill on the gym but this looks fun!

  104. Halima says:

    Oh this is so perfect!! I’ve been trying to maximize my treadmill workout but I didn’t really know how.

    Thanks Cassey!!

  105. Catherine says:

    Yay! Finally some exercise i can do with my broken wrist! Thank u Cassey! Xx

    1. Britt says:

      i felt the same way. i have an injured shoulder! thank god for still being able to workout 😀

  106. Sandz says:

    Thanks for sharing. And ur getting ur money’s worth w the trainer because you get to share w us for free 🙂

  107. Pha-Li says:

    What if my treadmill doesn’t incline up all the way to 15. I think the max that I can incline is 10. how would i changed the incline setting so that I can do this workout? Thank you <3

  108. Sandz says:

    This really cool and creative. Gonna try it at the gym tomorrow…I’ve been looking for a way to spice up the treadmill

  109. Jess says:

    Cassey!! Tell these youtube people to leave your video lighting alone! You always have super nice, bright, crisp colours. They’re turning your apartment sepia!! D:

    1. blogilates says:

      i know! seriously! but i also think it was bc i was filming at night?