Posts tagged ‘workout’


Hey guys,

Today I’ve got another great treadmill workout to help blast the fat away and increase cardiovascular fitness.

This is a really simple routine that gets the blood flowing and will leave you puffing hard by the end of it.

Before I go over the workout I just want to make sure people warm up before starting, so simply jog/bike or row for about 5-10 mins at a nice easy pace to loosen up the joints.

Bike (5mins)

1. Start by riding slow and easy for 30 secs

2. Blast the next 30 secs as fast as you can

3. Repeat until 5 mins is up

Treadmill (5mins)

1. Start at a steady jogging pace

2. As each minute passes increase your speed by 1.0

3. When 5 mins is up you should be at quite a quick running speed.


If you are just starting exercising I would recommend repeating the cycle twice and slowly building up to 30mins.

With a constant change in speed and intensity throughout this working it will keep your mind focused and really get that heart pumping for the ultimate fat burning workout.

Aim to perform this workout at least 3 times a week

This is my favourite fat burning work out so give it a go and let me know what you think.

As always stay tuned for more great fitness tips 🙂



Hey guys,

This is the first treadmill workout of many to come to help you stay fit and focused during your runs.

Often a problem people have with cardio workouts is becoming bored and unmotivated, follow this workout for a fun run on the treadmill.

1. Jog for 3 mins at a steady pace

2. Up the speed to a run and continue for 2 mins (Should be puffing)

3. Slow it down to an average walking pace for 30 secs

4. Repeat sequence adding 1 min to the run time.

The amount of times you perform the circuit will depend on your fitness ability, but a nice tip is to simply go as long as you can for your first workout, then each time you perform the workout afterward add another set.

Aim to perform this workout at least 3 times a week

This may sound like an easy workout, but give it a go and you’ll really be puffing by the end of it


Stay tuned for more workouts and tips to come 🙂

TRANSFORMS TIPS 1. Go hard THEN go home

Hey guys,

In this post I’m going to talk about mindset when working out.

The saying “mind of a matter” could not be more correct and I think about this every time I hit the gym.

If your mind and focus is not with you in the gym achieving the results you desire will be that much more difficult, when working out you have to constantly tell yourself to push. If sometimes your unsure about even going to the gym quickly snap that thought out of your mind and focus on working hard. As soon as you give your mind the option of going home instead of going hard you may begin to subconsciously talk yourself out of working out. If your struggling to push out those last few reps or run that last mile take a deep breathe, refocus and push yourself out of that comfort zone. You make think that the last rep may not matter, after all its just one rep, and thats true it is just one rep, but if you can mentally push past that rep your strength will begin to grow physically and mentally.

To reach your goals you must be prepared to push your mind AND your body

Good luck 🙂