by Nadia Sinclair

Breath taking, heart racing, and mind challenging – get ready to immerse yourself in a 30-minute high-intensity fitness workout designed to push your boundaries. Equipped with a treadmill, a set of dumbbells, and a well of determination, prepare to sweat it out and get your adrenaline pumping.

This session’s objective is simple, but by no means easy – exercise anaerobically. Pushing your body to its limits, forcing it to perform in a stress-induced environment, and above all, ensuring you ‘finish what you start’ forms the crux of this gut-wrenching enforcement. The satisfaction of accomplishment presents itself as an increased anaerobic threshold and a spike in metabolism.

Training this way not only amplifies your ability to withstand intense exercises, but also initiates a process known as EPOC (excess post-exercise oxygen consumption). In essence, it makes your body work overdrive even post-workout, translating to increased fat-burning capabilities. But remember, the rewards are directly proportionate to the effort. So, ladies, pull up your socks, it’s time to weave the magic!

Before you embark on this tread and shred journey, it’s imperative that you prepare your body with a thorough warm-up session. A combination of bodyweight maneuvers and a treadmill run ensures your body temperature and breathing rate elevate, setting the stage for what’s about to come.

The workout is divided into three primary blocks each of which alternates between the treadmill and the mat. Remember, work your way through the blocks in sequence, allowing 45 seconds of rest between blocks. Let’s jump into action!

Block 1: Metabolic Conditioning

This part demands four consecutive periods of high-intensity treadmill intervals. Beware, each period increases in length, and subsequently difficulty level.

Block 2: E2MOM (Every Two Minutes On the Minute)

Step away from the treadmill, and embrace a set of dumbbells. Here, the goal is to complete each round within two minutes (a total of six minutes)

Block 3: Competition Phase

The competition phase tests your total output across three rounds— your score for this phase depends on the total calories you burn on the treadmill and the total rep count on the mat.

Each block tests different elements of fitness, demanding you execute a range of exercises including Half Burpees, Heel Claps, Pull-Throughs, Russian Twists, High-Plank Shoulder Taps, Front Squats, Sumo Squats, Dumbbell Swings, and American Swings. All of which serve to work different muscle groups, pushing your body’s limits and offering variety to keep the monotony at bay.

The key is to maintain proper form throughout each exercise to avoid injuries and optimize the benefits. Whether it’s hopping into the air or maintaining a high plank position, engaging your core is vital. So remember, train smart and train hard.

This sizzling 30-minute high-intensity workout is sure to see you huffing, puffing, and growling by the end. But believe me, the results are worth the gratifying pain. So ladies, channel your inner fitness warrior and get ready to redefine your limits.

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