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how to burn over 500 kcal in 50 minutes.

One thing I have learned over time is that Mondays usually set the tone for the rest of the week. I know I’ve probably said it before, but try to make the most out of your Mondays, be active, squeeze in a workout and kick-off the week the right way!! With that being said, I want to show you a new interval workout on the treadmill I recently came up with.

I used this workout as inspiration but adjusted the pace to my own abilities. If you need to go a little slower, you can do 0.5 or 1 km/h less for each interval and if you can go faster, go for it :) However, try not to cheat yourself! This should be pushing your limits, it shouldn’t feel like an easy jog in the park.
interval workout treadmill

I just did the entire thing last night and burnt a total of 513 kcal in 50 minutes on the treadmill. I also did 200 sit-up and 35 push-ups afterwards, totalling about 600 kcal in approximately an hour – I would call that an efficient hour spent at the gym!

I know there are girls who invest the same amount of time at the gym with much less pain and sweat. Just remember: a good workout should leave your body feeling like it just worked incredibly hard. When I do the interval workout I mentally have to push myself to complete that last minute at 11 km/h and at times I do feel a little sick and totally out of breath. But the second I get off the treadmill I feel amazing and know that I did something good for my body :)


{images via Pinterest}

PS. I know some will say that jogging at a slower pace and with a lower heartbeat is more effective for burning fat, well I beg to differ :) The harder the workout feels, the more you’re burning!! And 50 minutes on the treadmill will burn fat, no matter what!

PPS. Don’t forget to stretch afterwards and if you cramp up easily, take some magnesium after hard workouts.

  1. Johanna says:

    Toller Post! :) Werde ich das nächste Mal im Fitnessstudio gleich mal testen!

  2. Lali says:

    Deine Posts motivieren mich immer Sport zu machen. Wollte jetzt eh Laufen gehen und du hast mich nochmal extra motiviert. :)

  3. I´ve just signed up to an amazing gym and I´m so excited to go to gym on a daily basis now… today I´m going fot body pump, but I still havent become great friends with running though… ;)


  4. Paulina says:

    I love these entries!
    Motivates me to exercise. Thanks!

  5. GawgusThings says:

    I do something very similar on my elliptical cross trainer that I have at home! I do like to feel spent when I’ve completed a workout – I think this is just for me mentally!

  6. Mangoblüte says:

    aaaw toller Beitrag! war gerade eh auf dem weg ins fitnesscenter! danke für die Motivation! :) vor allem für: running is cheaper than therapy! :D

  7. Eda ♥ says:

    Great work out plan honey, I’m going to the gym tonight in order to kick start my week with a healthy regime.
    Exercise is such a good mood booster aswell.

    Eda ♥


  8. CessOviedo says:

    Just in time! I’ve decided to start a working ad eating plan before the holidays, running definitely is a great workout and therapy!

    Cess O. <3 The Outfit Diaries

  9. Just read this post after returning from the yoga class, couldn’t agree more about monday workouts… It means i’ll probably make it again later in the week as well

  10. Anna says:

    Bitte nimm es nicht persönlich, aber ich finde es etwas irritierend, dass du in deinen Fitnessposts (nicht in diesem bestimmten, aber in anderen) einige Worte benutzt/Bilder verwendest, die man sonst hauptsächlich in der ProAna Community liest und sieht. Ich weiß nicht, ob dir das bewusst ist … Wie gesagt, nicht böse gemeint, es ist nur ein wenig bedenklich.

    • vicky says:

      Liebe Anna,

      ich muss ganz ehrlich sagen, ich wusste bis eben nicht was ProAna ist … habe es jetzt aber gegoogelt und gesehen worum es geht. Ich wäre dir sehr dankbar wenn du deine Aussage mit ein paar Beispiele belegen könntest. Ich weiß es ist nicht böse gemeint, aber deine Aussage kann ich leider nicht nachvollziehen. Ich versuche immer darauf aufmerksam zu machen, dass man zum abnehmen Sport machen soll und sich gesund ernähren soll. Ich glaube wenn man meinen Blog regelmäßig liest sieht man auch wie gern und wie viel ich esse :)

      Trotzdem wäre ich dir dankbar wenn du mir die besagten Worte oder Bilder genauer erklären könntest, da ich selbst noch nie in in einer ProAna Community unterwegs war und auch keine Ahnung habe was meine Posts mit Anorexia zu tun haben könnten. Mich davon aber auf jeden Fall distanzieren möchte!

      XOX Vicky

  11. Kristina says:

    such an intense interval workout, but I will try it! I just decided a few weeks ago to do a half marathon with all my friends, so this will definitely come in handy. Thanks for sharing!


  12. I love your posts, always such excellent photos too. Just had to comment on the post re. Exercise, I so totally agree that running is cheaper than therapy and actually has such a good benefit. It’s my favourite way to de-stress and running in the rain is an added bonus. xx ;-)

  13. Mrs. Vanity says:

    Tried this the other day. And I must say, it’s not easy. At all. But you feel that you really got worked. So worth it.


  14. Greetings! I know this is kinda off topic but I’d figured I’d ask. Would you be interested in exchanging links or maybe guest authoring a blog article or vice-versa? My site discusses a lot of the same topics as yours and I feel we could greatly benefit from each other. If you are interested feel free to send me an e-mail. I look forward to hearing from you! Awesome blog by the way!

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