Lucky for you guys, I’ve gotten back into creating and doing my own workouts, which means I have things to share with you! I did this one at the Westin Annapolis hotel we stayed at while in Annapolis over the weekend. I wasn’t sure what I wanted to do when I got to the gym, but quickly realized whatever it was going to be had to be quick because it was HOT in there! I started with the 1 mile treadmill run and then decided to throw in a quickie tabata round since I was bored out of my mind staring at the wall as I ran, but still wanted to get my heart rate up a bit.

To finish up the workout, I threw together 2 quickie circuits, upper body focused since my legs were still sore from a bodyweight workout I had done earlier that week (definitely need to share that one with you!).

All in all, I was in and out of the gym in just 30 minutes, which was perfect for a “travel/hotel” workout.

Treadmill Notes: I did my 1 mile as follows:

• 7.0 for mins 0-1,
• 7.2 for mins 1-2
• 7.4 for mins 2-4
• 7.6 for mins 4-6
• 7.8 for mins 6-8
• 2 minute walk break and then the following speeds for the tabata:
• Round 1 was at 9mph
• Round 2 was at 9.2mph
• Round 3 was 9.4mph
• Round 4 was 9.6mph
• Round 5 was 9.8mph
• Round 6 was 10mph
• Round 7 was 10.2mph
• Round 8 was 10.4mph

At first the tabata speed felt too easy but by the end I was huffing and puffing!!

Let me know if you give this a try- it’s a great quickie workout 🙂

Questions for you: Do you prefer short, sprinting bursts or just a continual steady state pace?