My current workout mood: 30-1-30
30 incline 
1 mph 
30 minutes 
View this post on Instagram
A post shared by Cassey Ho (@blogilates)
30-1-30 Treadmill Workout
This treadmill workout seriously gets my heart rate so high, and in comparison to running (which feels like torture to me) this slow cardio hiking situation feels more enjoyable for my body! I spent yearsssss trying to like HIIT, trying to like running, but honestly, it always felt like I had to try SO hard. I also never really felt like I got better at it.
Ever since I’ve been testing out slow cardio like the 12-3-30, I’ve noticed my body is just simply liking it more. I’m better at it. It’s weird because my heart rate gets high (higher than when I’m running) and yet my muscles aren’t dying. Mentally and emotionally, I’m not dying either! To be completely honest, it’s the first cardio I think I’m actually good at and getting better at, which is so exciting!
It all kinda goes back to what your body is better suited for. I have the endurance to push through slow hard things (that’s why I’m good at Pilates) but I know I’m bad at fast sprints (that’s why I never really enjoyed HIIT). It’s just not meant for my body, so I gas out really fast.
Give this a try if fast cardio didn’t work for you either! I’m seeing changes in my body and my booty…and I love!
Oh and if your treadmill doesn’t go to 30, try a step mill!
Why Slow Cardio?
When it comes to cardio workouts, many people tend to associate it with high-intensity exercises such as running or cycling at a fast pace. However, there is a growing trend towards incorporating slow cardio into fitness routines. Slow cardio involves performing cardiovascular exercises at a lower intensity but for a longer duration. This approach offers numerous benefits that can help you achieve your fitness goals.
The Benefits of Slow Cardio
1. Fat Burning: Slow cardio primarily targets fat as a fuel source, making it an effective method for weight loss and body fat reduction. By engaging in low-intensity exercises, your body taps into its fat stores for energy, helping you shed those extra pounds.
2. Lower Impact: High-intensity workouts can put significant stress on your joints and muscles. Slow cardio, on the other hand, provides a low-impact alternative that is gentler on your body. This makes it ideal for individuals recovering from injuries or those who prefer a more joint-friendly workout.
3. Improved Endurance: By engaging in longer durations of low-intensity exercise, your cardiovascular system becomes more efficient at delivering oxygen to your muscles. This increased endurance can benefit various physical activities, from everyday tasks to other forms of exercise.
The Slow Cardio Treadmill Routine
If you’re ready to give slow cardio a try, here’s an amazing treadmill routine to get you started:
Warm-up (5 minutes)
Begin by walking at a comfortable pace for five minutes. This will warm up your muscles and prepare your body for the workout ahead.
Main Workout (30 minutes)
For the main workout, you’ll alternate between walking and jogging at a slow pace.
Phase 1: Walking (10 minutes)
Start with ten minutes of brisk walking at a pace that raises your heart rate slightly. Maintain good posture and engage your core muscles as you walk.
Phase 2: Jogging (5 minutes)
Gradually increase the speed to a light jog for five minutes. Focus on maintaining a steady pace and breathing rhythmically.
Phase 3: Walking (10 minutes)
Return to brisk walking for another ten minutes. Concentrate on keeping a consistent speed and maintaining proper form.
Phase 4: Jogging (5 minutes)
Finish off the main workout with another five minutes of light jogging. Push yourself slightly, but remember to listen to your body and adjust the intensity if needed.
Cool-down (5 minutes)
Finally, conclude your slow cardio treadmill routine with a five-minute cooldown. Gradually decrease your speed and allow your heart rate to return to its resting state.
Conclusion
Slow cardio is an excellent addition to any fitness routine. It offers unique benefits such as increased fat burning, lower impact on joints, and improved endurance. Give the amazing slow cardio treadmill routine a try and experience the positive impact it can have on your overall fitness and well-being.
