Mountain Climber Treadmill Workout

Mountain Climber Treadmill Workout

If you told me last year that the treadmill would soon become my cardio training mechanism of choice, I would have laughed pretty hard (The treadmill? But it’s so boring!) Now, I fully admit that the treadmill is never going to be the most exciting cardio training experience, however, a little creativity does go a long way. For me, as I train for an intense mountain climb in Peru, the treadmill provides the perfect workout. But before I give you details, let me fill you in on the back story…

My husband and I absolutely love to travel. Experiencing new cultures, indulging in adventure, and seeing things we may not have the opportunity to see again, is one of the most thrilling things in the world. And the best part is, there’s always somewhere we haven’t been! This summer, in the spirit of my turning thirty,  Kyle and I wanted to choose a location that would challenge us physically. We wanted to ‘work for it’ and train our bodies for this trip. After all, what better way to celebrate entering your thirties than in the best shape of your life, am I right?

After hours of Instagram scrolling, attempting to find some trip inspiration, I found a photo of Vinicunca, Peru’s Rainbow Mountain. It was love at first sight. We added on a few additional locations (Machu Picchu, the Galapagos Islands and the Amazon in Ecuador), however, the Rainbow Mountain is the focal point of our adventure.

Vinicunca definitely qualifies for our physical challenge requirement! The mountain has an altitude of 5,200 meters above sea level. This level of elevation is categorized as being “very high” and almost “extreme” on the altitude scale, as the percentage of effective oxygen will be just under 11%. Any kind of climb  in this altitude range requires a certain level of strength and endurance that should be taken seriously and trained for appropriately.

And so the training began, along with the story of my blog! (Yep, you heard that right! Planning our trek to South America was the largest inspiration of All There Fitness) My conditioning regimen includes regular strength training, cardio training, and a balanced diet. It may seem basic, but all three of these are major contributors to increasing physical tolerance and endurance. Even better, all three are essential to a general health and fitness focused mindset. They should be incorporated into your daily routine, even if you aren’t training for a mountain climb!

I always do my best to share aspects of my training experiences (gym and the kitchen) with you. This workout is slightly more unique, as I got trip specific, but I  encourage you to try it and see how much fun you'll have. Scroll down for the full treadmill workout and incorporate it into your cardio training routine! Make sure to subscribe to the All There Fitness newsletter to see details and pictures from our South America trip this summer.

Treadmill Workout

Climbing stairs or incline walking is the most realistic imitation of a mountain climb (score!) and both cardio activities train your quads, core, and calves (i.e. an all around amazing workout for anyone). I did this workout while carrying a backpack that held two 10 lb. dumbbells. To modify, try 5 lb. ankle weights or without using weights.

Warm up for 3 minutes at 3.5 mph/0% incline

1 minute at 4 mph/4% incline
1 minute at 4mph/5% incline
1 minute at 4mph/6%incline
Continue this all the way through a 13% incline
Drop the incline back down to 2% above the last starting incline

1 minute at 4mph/6% incline
1 minute at 4mph/7% incline
1 minute at 4mph/8% incline
Continue this all the way through a 13% incline
Drop the incline back down to 2% above the last starting incline

1 minute at 4mph/8% incline
1 minute at 4mph/9% incline
1 minute at 4mph/10% incline
Continue this all the way through a 13% incline
Drop the incline back down to 2% above the last starting incline

Complete this pattern until you are starting at a 12% incline and still ending at a 13% incline

Cool Down for 2 minutes at 3.0mph/0% incline
STRETCH it out and happy training!

 


 

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