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45-Minute Gym Plan With Treadmill

Cardio and Tone: Your 45-Minute Combo Plan

Yes! You can get a solid full-body workout done under an hour. This efficient 45-minute sweat session starts with a push of cardio and finishes with strength training, focused on ab and arm work.

Treadmill Plan


Time Speed Incline
00:00-05:00 3.5 1.0
05:00-08:00 4.0 1.0
08:00-11:00 5.0 1.0
11:00-15:00 5.5 1.0
15:00-19:00 6.0 1.0
19:00-22:00 5.5 1.0
22:00-25:00 5.0 1.0
25:00-28:00 4.0 1.0
28:00-30:00 3.5 1.0

Strength-Training Plan


Exercise Reps Notes and Tips
Wide Squat and Biceps Curl Three sets of 12 reps Shift your weight toward your heels.
Triceps Push Three sets of 10 reps Concentrate on keeping your spine straight.
Tipping Row Three sets of 10 reps (each side) Pretend you're in Warrior 3 during this move.
Quadruped Three sets of 12 reps (each side) Pull your abs toward your spine to stabilize your entire body.

Source: Shutterstock
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