Non-Running Treadmill Workout/Great for the Booty

Hi all!  Today I wanted to include another non-running workout, but on a treadmill.  If you are lucky to have one great.  If not, maybe you have a friend who wants a workout buddy, or a gym nearby.

Before I begin, I wanted to tell you the importance of walking, jogging and running.  One reason they are beneficial is for the cardiovascular workout.  Cardio is good for your heart and lungs, as well as great for burning calories.  The other reason these 3 exercises are great is for the building up of bone density.  These are considered weight bearing exercises and will build up bone density which helps prevent osteoporosis.  A stair climber is not going to build up the bone density, because its not weight bearing. 

So here is my non-running, heart-pumping, booty kicking workout.  Your treadmill needs to have an incline feature.  You will keep the speed at about 4.0 to 4.5 mph.  If you can walk faster by all means up the mph a little:

1) Walk 4.0 to 4.5 mph on 0% incline for a 5 minute warm-up
2) Bring incline to 3% for 1 min
3) Raise to 5% for 1 min
4) Raise to 7% for 1 min
5) Raise to 9% for 1 min
6) Lower to 0% for 3 minute recovery
7) Raise to 3% for 30 sec.
8) raise to 5% for 30 sec
9) raise to 7% for 30 sec.
10) raise to 9% for 30 sec.
11) lower to 7% for 30 sec.
12) lower to 5% for 30 sec.
13) lower to 3% for 30 sec.
14) lower to 0% for 3 minute recovery
15) raise to 3% for 1 min
16) raise to 5% for 1 min
17) raise to 7% for 1 min
18) raise to 9% for 1 min
19) lower to 0% for 5 minutes

That's it!  All done!  Let me know how you did with this workout.  Try to use this 2 or 3 times per week.