This focused, effective workout will make you sweat — and help you get you back to your pre-pregnancy weight in no time. From The Mommy Diet: A Month-by-Month Plan for a Healthy Body and Mind Before, During, and After Pregnancy, by Alison Sweeney, host of The Biggest Loser.
0:00–1:30: Walk at 3.5 miles per hour, with the incline set at 2 percent. (All my trainers agree — no matter what you’re doing on the treadmill — add a little incline if you want a more intense workout.)
1:30–3:00: Jog at 5.0 (keep incline at 2 percent).
3:00–4:00: Walk at 4.0 (same incline).
4:00–5:00: Sprint. Which means run. As hard as you can. For one minute. (Remember my “you can do anything for a week” motto? Well, it started as “you can do ANYTHING for one minute.” It’s true. You’ll see.) Start off at 6.5 or 7.0.
5:00–6:00: Walk it out. (Keep the incline at 2 percent.) Catch your breath, ’cause you’re about to sprint again.
6:00–7:00: Here you go again: Run!!!
7:00–8:00: Bring it back to between 2.0 and 3.0, walk, breathe deeply, try to slow down your heart rate. Take a sip of water. Get ready . . .
8:00–9:00: Sprint it out! Give it everything you have. Run, run, run.
9:00–10:00: Awesome job. Walk it out. Catch your breath, and do a quick check on how your body handled that. If you’re not new at this, and you’re starting to recover quickly, maybe it’s time to up the ante and try to run at a faster pace. Push yourself!
10:00–20:00: Raise the incline to 4 percent and set the pace between 4.5 and 5.5, get a good steady jog going, and maintain it. If you need to walk at any point, slow down. That’s okay. The key is, the second you’ve recovered, push it back up to a jog. Get it going again! You have to challenge yourself.
20:00–25:00: Raise the incline to 6 and slow the treadmill WAY down to maybe .08 pace, and now do some lunges as you walk.
25:00–35:00: I know you’re wearing out, so we’re going to lower the incline to 1 percent (it’s almost like going downhill) in time for more sprints. The slow lunges should have helped you get your heart rate back under control, so now it’s time to elevate it again. Do a series of sprints, with 1 minute on and 1 minute to recover.
35:00–45:00: Oh man, I know, you’re exhausted. I am too. Raise the incline to 15 percent. You read that right: all the way up. Set the pace between 3.0 and 3.5 and get your hands off the treadmill. I put them on my hips or my head to remove temptation, and just climb that hill. One foot in front of the other, up, up, up.
45:00–50:00: Now for a little butt workout, slow the treadmill down to 1.8 to 2.4 (depending on your comfort level) and turn around. I know it’s weird, but I learned this in bootcamp classes years ago. You jog backward, and this time you can hold on to the treadmill bars until you get the hang of it.
50:00–57:00: Lower the incline to 1 percent and bring it back to the jog at 5.5 or as high as you can hang, with a good solid jog.
57:00–60:00: Good work! Now you gotta walk it out. Slow down to 4.0, then 3.0, then 2.0, each for 1 minute. Give yourself the time to relax and stretch out those legs. You did it!