Treadmill Tuesdays: Strength and Intervals

Oh. My. Goodness. It is hot and humid in New York! I know, I know, I shouldn’t complain, after much of winter…and spring…I looked like this (actual footage):


But my poor little apartment air conditioner has been working overtime these past few months, and the nights are still SO HOT. (To be completely honest, I know I need to clean the AC filter, but I keep procrastinating! I use the excuse that I can’t clean it after work because we need the AC during the evening, and by the time 9pm rolls around…yawn. But the real reason is I’m scared of what the filter is actually going to look like and the thought of it makes me gag.)

Anyway, another victim of this heat is my workout routine. I absolutely love going for early morning outdoor runs on the weekends, but I usually can’t seem to get myself up, moving, and then ready for work early enough for that during the week. So that leaves after-work runs, which is fine most of the time, but I’m not about to subject myself to 95 degree evening runs. So it’s time to get a little creative.

Yesterday I was feeling motivated (maybe because I indulged in all that amazing food over the weekend?), so I decided to do 2 different workouts, split up between before and after work.

Have you guys tried out the Nike Training Club app?


I am obsessed with it. You can choose from a variety of workouts, with these 4 goals, right from your phone!

  • Get Lean (high interval cardio)
  • Get Toned (light weights and intervals)
  • Get Strong (increased weights and reps)
  • Get Focused (choose from 15 minute workouts to target specific areas)

What I love most about this app is the workouts are good, and you can choose one based on how much time you have. For example, yesterday I knew I had enough time to do a 30-minute workout in the morning so I chose the Flex Machine, which is a workout in the Get Toned – Intermediate level plan. It looks a little something like this:

Flex Machine
Flex Machine

Another added benefit is that each workout comes with a short instructional video, so you really can’t mess up the moves. (Something I need!)

After work, I headed straight to the gym for a short Interval Treadmill workout. I love doing intervals because anyone that has been on the treadmill for more than 1 minute knows it can be The. Worst. So intervals really make it doable for me. Plus, they’re great at burning fat and increasing speed!

Here’s a short 20-minute interval run I put together:

20 min treadmill intervals

I was a sweaty beast by the end, and was surely a treat for the people sitting next to me on the subway ride home.

Question for you:

How do you work out in the summer heat? Any outdoor running tips?

One thought on “Treadmill Tuesdays: Strength and Intervals

  1. I have to try out this interval run! (Minus running at 9.0 – I’m not sure how your little legs can run that fast!). After all, you were the person who introduced me to the Nike Training app last year and my life has been complete ever since. I just hit a new milestone which opened up some new workouts and it has been kicking my butt!! Thanks for the new challenge 🙂

    Liked by 1 person

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