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The Kilimanjaro Treadmill Challenge

Anyone who knows me well, knows how much I’m not a fan of doing cardio although I do recommend my clients do it.  Running, jugging – ain’t gonna happen with me.

For me, I’d much rather be doing plyometric exercises and incorporate them into my daily workouts so I can avoid doing “cardio”.

Every now and then, I will do “cardio” just to shake things up and shock my body. a

There is one treadmill exercise in particular I really don’t mind doing, which I highly recommend.  I find that this doesn’t bore me.  As a matter of fact, it challenges me without stressing out my joints (not that I have any issues with my joints).

If you have problems with your joints, ankles, knees, etc., and looking for a great treadmill workout you can do which will challenge you and be kind to your joints, I recommend you try the Kilimanjaro Treadmill Climb which my good friends, The Alpha Males, Rick Collins, James Villepigue introduced me to which is part of their program.

If you like this, and you want to take your workout program to another level, I highly recommend that you check out The Advanced Alpha Male Challenge Workout E-Book. Yes, even though this is a workout written by guys, for guys, I have taken the challenge and I have got to tell you…. I LOVE it!!!! Ladies, don’t let the title intimidate you.  It is a great workout program.

If you want to know more about it, check out my review of the program here –> http://fittalknews.com/alpha-is-better-than-beta/

Without further a do, here is the Kilimanjaro Treadmill Climb.

Level A

Time Grade Speed
3 minute warmup 5.0 3.0 MPH
3 minute 7.0 3.5 MPH
3 minute 10.0 3.7 MPH
3 minute 12.0 3.8 MPH
3 minute 15.0 4.0 MPH
5 minute cooldown
Gradually reduce the grade as follows: Once you hit the end of the 3 mins on 15.0, reduce to 10.0 for the 1st min, down to 6.0 for the 2nd min, down to 4.0 for the 3rd min, and down to 3.0 for the 4th and 5th mins.
At the end of the 3rd min at 4.0 mph, reduce the speed down to 3.7 mph for the 1st min, down to 3.5 mph for the 2nd min, down to 3.0 mph for the 3rd min and down to 2.5 mph for the 4th and 5th mins.

Level B

Time Grade Speed
3 minute warmup 2.5 2.5 MPH
3 minute 3.0 3.0 MPH
3 minute 6.0 3.2 MPH
3 minute 8.0 3.5 MPH
3 minute 10.0 3.7 MPH
5 minute cooldown
Gradually reduce the grade as follows: Once you hit the end of the 3 mins on 10.0, reduce to 8 for the 1st min, down to 6 for the 2nd min, down to 3 for the 3rd min, and down to 2.5 for the 4th and 5th mins.
At the end of the 3rd min at 3.7 mph, bring the speed down to 3.5 mph for the 1st min, down to 3.2 mph for the 2nd min, down to 3.0 mph for the 3rd min, and down to 2.5 mph for the 4th and 5th mins.

Level C

Time Grade Speed
3 minute warmup 1.0 2.0 MPH
3 minute 2.0 2.5 MPH
3 minute 3.0 2.8 MPH
3 minute 4.0 3.0 MPH
3 minute 5.0 3.2 MPH
5 minute cooldown
Gradually reduce the grade as follows: Once you hit the end of the 3 mins on 5.0, reduce to 4 for the 1st min, down to 3 for the 2nd min, down to 2 for the 3rd min, and down to 1 for the 4th and 5th mins.
At the end of the 3rd min at 3.2 mph, reduce the speed down to 3.0 mph for the 1st min, down to 2.8 mph for the 2nd min, down to 2.5 mph for the 3rd min and down to 2.0 mph for the 4th and 5th mins.

This high-intensity walking session lasts only 20 minutes, which might not seem like a lot of time. But be forewarned, this type of intense training is extremely challenging and produces amazing results with minimal time! However, if you’re ready to push on for a little while longer, here are two extended variations:

  1. Kilimanjaro 25 Walking Climb: Add 1 minute to the warm-up and to each of the four successive grade/speed raises (each will be 4 minutes long), then finish with the 5 minute cool-down.
  2. Kilimanjaro 30 Walking Climb: Add 2 minutes to the warm-up and to each of the four successive grade/speed raises (each will be 5 minutes long), then finish with the 5 minute cool-down.

We suggest you start off with the Kilimanjaro 20, and once you master Level A then proceed up to the longer variations.

Please feel free to share your comments below once you’ve give this a try.

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