Look no further than TikTok's 18-minute treadmill challenge to amp up your cardio workout. It's quick if you don't have time to exercise and enjoyable if you're tired of your current routine. It can also help you "lose weight." Fitness trainer @jennadeleon posted the challenge on TikTok, where it has received over 12.2K likes and 148.6K views so far.
We spoke with Jacquie Smith, a fitness instructor and certified integrative nutrition health coach, about the benefits of this type of treadmill routine that incorporates different speeds and cardio moves. Continue reading to find out more about what will soon become your new favorite workout. Next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, According to Trainer.
You'll start by walking quickly, then jogging, then running, and finally walking on an incline
The TikTok video is captioned "SHRED WEIGHT OFF WITH THIS 18 MIN WORKOUT" and is set to J. Cole's song "Work Out." The sweat session begins at 4 mph as the fitness trainer walks quickly for 10 minutes. The speed is then increased to 4.6 miles per hour for a two-minute light jog. The speed is then increased to 7 mph for a one-minute run. Jenna walks for five minutes at 4.4 mph on a treadmill set to a medium incline in the final stretch.
This TikTok challenge will energize your entire body
Essentially, this challenge uses varying incline and speed to provide an excellent workout for your entire body. Smith claims that "Speed work is essential whether you are using a treadmill or running outside. Why? It aids in the natural development of endurance and speed. Furthermore, it strengthens your lower body muscles, activates your fast-twitch muscle fibers, and allows you to burn fat even after you've finished the workout."
Smith says that doing cardio at an incline will add some challenge to your workout, activate your glute muscles, and help you focus on maintaining good form. To us, that sounds like the whole package!
Challenges like this one can help you stay enthusiastic and motivated in your fitness routine
TikTokers, understandably, are up for the challenge. What are their thoughts? All of the comments appear to be pumped, motivated, and inspired, with lots of muscle and fire emojis. According to one TikTok user, "I adjusted it to my height today and added a minute at the end because I was feeling (fire emojis) really good! Thank you," and another, "All right, body!!!" Motivated!"
The positive response to the TikTok video demonstrates how much fitness enthusiasts enjoy taking on a challenge and sharing a common interest. If you want to tone up, lose weight, or build muscle, challenges like this one can help you stay motivated in your workout routine.
Experts have discussed the benefits of staying motivated, as well as how difficult it can be to stick to a regular routine. Participating in a workout challenge with others who are also having fun makes joining in feel both comfortable and exciting. It can make you feel obligated to try it out and succeed because that's what everyone else is doing. It may help you get back into a routine, encourage you to work harder, or simply motivate you to stick to your current regimen.
"Surrounding yourself with positive energy and folks who are navigating fitness just like you can be pivotal in enjoying the process of exercise," says Emmy Cook, NASM-certified personal trainer (via prohealthsciences).
This 18-minute treadmill workout will increase your endurance and raise your heart rate
What about a treadmill cardio workout? An 18-minute session is fantastic! Even 10 minutes can make a significant difference in your daily routine. Treadmill workouts are an excellent way to burn calories, start a weight loss program, or simply get in better shape. If you're not on a mission, you can simply challenge yourself with a TikTok video like this one.
"This is an excellent cardio regimen for a beginner or someone who has not run in a long time. While I wouldn't call 4.6 mph a jog, it will get your heart rate up, build stamina, and get you moving so you can get strong, sculpted, and feel your best—both mentally and physically "Smith wraps up.
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