Killer Cardio + Total Body Sculpt

Choose your style of killer cardio (run or ride) for this awesome cardio + full-body sculpt class with Trainers Josh (on tread) and AJ (on the bike). After the aerobic burn, hop off those machines for a total-body band and bodyweight sculpt session. This is a fun one with a partner or flying solo. Buddy up (or not), and let’s go!

San Diego Scenic Run w/ Fred!

Get ready to enjoy a beautiful scenic virtual run in San Diego! Expect to be able to run at a nice, comfortable, but non-stop pace, allowing each individual to choose their own pace.

There are also a few challenges along the way, like added elevation. Fred’s challenge to you is to feel the same intensity as him whether you’re running outdoors and just listening to Fred, or watching as you run on your tread as we enjoy the scenic route along the river, through the bay, and ending on the shoreline of the gorgeous Pacific ocean. Let’s do this!

Tread-HIIT Sprints

When it comes to running, drills on hills are one of the most effective ways to build speed, which is exactly what we’re doing in this HIIT-style treadmill sprinting workout. During four 5-minute rounds of interval sprints, you’ll begin at a 3.0 climb, increasing to 6.0, with a little surprise push at the end! The sprints plus steady state recovery will have you moving and burning from start to finish. Ready, set, go!

NOTE: We’re getting right to the sprints in this baby, so be sure to add your own warm up before pressing play, and cool-down/stretch on your own after! (We have some great options here.)

30 Min Power Walk & Talk

They say that variety is the spice of life, so we’re giving you all sorts of choices in this 30-minute power walking treadmill workout! You’ll walk right to your threshold with 3, 4, 5, and 6-minute drills including inclines, speed, and power walking pushes. And talk about keepin’ it spicy – each drill lets you choose between speed or inclines so that each time you take this workout, it’ll seem like a whole new experience! Walk, don’t run, over to your fave workout app and power it up!

Treadmill Bootcamp Power Hour

Please read the disclaimer below before clicking play on this amazing workout.

Barry’s Bootcamp workout will seem like a walk in the park compared to this killer treadmill bootcamp! Trainer Miriam will quickly move between the tread and floor for 10 rounds of 6-minute sets. New movements on the tread reduce joint compression and overuse injuries that you risk with straight running. On the floor, you’ll engage both body and mind with functional training movements to support daily living activities. Click play on this power hour now!

DISCLAIMERS/TIPS:
– This workout does involve many atypical movements on the treadmill that might be new to you such as joggin backward, standing laterally on the belt, etc. The movements are optional, but if you want to try them consider starting at very low speeds.
– When taking the workout the first time consider not using weights on the treadmill
– You might benefit from placing a stool or side table next to the treadmill to put your weights on. For most treads it’s not a good idea to place them on the tread anywhere.
– Treadmills are varying lengths, just like us humans, so you may not be able to fully extend your arms like you see the more petit trainer able to do. That’s ok.
– This workout has a lot of speed and elevation changes when on the tread so we caution you to hang onto the tread handles to keep your balance and footing.
– The bottom line is that you should always err on the side of safety first.

This workout does not include a cool-down, but we have some great options here!

The Sandwich Run

Which is your fave part of a sandwich – the bread or the fillings? In this super fun sandwich-style treadmill workout, we think it’s both! After getting nice and warm, Trainer Fred will guide you through a few heart-charging sprints (the bread). Then you’ll get a 9-minute endurance drill that starts as a jog but ends as a run (the delicious filling) before closing up the sandwich with some more all-out sprints and then cooling down. Hop on your tread and earn that ham and cheese!

And…can you do this same workout using a cycling bike vs a treadmill? Totally! Just follow along with the intensity and duration and it’ll be awesome!

Tread with Fred

Some runners emerge in the spring and summer months, some run year-round, and some of you want to be a runner and don’t know where to start! This class is for all of you! Fred designed this treadmill rolling hills workout to increase endurance by implementing carefully calculated drills. Find out how he tricks your mind into getting the most out of those hills and flat roads by changing the pace and intensity levels at just the right times. Trust us, you want to give this class a shot! Leggo.

This workout does not include a warm-up, but we have some great options here!

Total Body Tread & Tone – w/ Cycle Option

An exceptionally planned Treadmill and Weight Lifting Workout designed by your one and only SSoD Chief Ambassador Andrew Richie, and guided by the amazing SSoD Trainer, Jessica! Wanna ride versus run? We got you – there’s an option for that too. Either way, expect a super fun flow with 2 progressive all out bouts of cardio, running or riding. In between the cardio bouts are 2 full body toning strength sets. It’s you vs. you on this one, so come with your A game and make yourself proud!

CYCLISTS: You’ll see the term RPE on the video. That means Rate of Perceived Exertion – How hard you should be working. The scale is 1-10, 1 means you could do it all day, and 10 means you could only possibly do it from a very short burst (like 10 to 30 seconds). So pay attention to how you feel or watch your heart rate reading if wearing a device.

Indoor Duathlon Workout

Cycling and Running in the same workout? Yep, that’s exactly what you get in this 60-minute Indoor Duathlon Workout. We call this cardio monster “Brick” because you are stacking two disciplines on top of each other with minimal transition or rest between. Starting on the bike, we’re powering through flats, climbs, jumps, and sprints. Then we transition FAST (just like a real duathlon) onto the treadmill for a heart pumpin’ 5K. The bike and tread sessions by themselves are great workouts, but the magic happens when you put ‘em together. Hop on and let’s do this!

Christmas Cardio (Ride or Run)!

Chestnuts roasting, mistletoe, caroling, and an SSoD Holiday class… Those are our Christmas traditions baby! This time there is a new elf in the mix as Satoka makes her SSoD debut in this festive, fun, fantastic, fitness fest. And, as a bonus gift, you can choose to make this cardio workout either a Christmas Running Workout by trotting with Brian, or a Christmas Cycling Session following Satoka. It’s beginning to look a lot like Fitmas, so let’s go!

This workout does not include a cool-down, but we have some great options here!

Fast-paced Tread/Sculpt (Spin Option)

Once you’re all warmed up, it’s GO TIME! Go, Go, GO in this fast-paced, SWEAT-y treadmill and sculpt workout (with a Spin bike option!) that packs in intervals of killer cardio with full-body, muscle-toning dumbbell work. On the tread/bike, you’ll push through hill-repeaters or resistance and cadence push sets. Quickly hopping off the tread/bike, you’ll knock out 50-second power-building sets with short transitions. The pace is set, let’s goooo!

Format: Dynamic floor warm-up, then alternating cardio+sculpt+cardio+sculpt+cardio, followed by a cool-down stretch.

Pre-Workout Warm Up

Whether you’re planning a cardio or strength workout, getting your body warm and ready to go is the first important step. So before you hit play or dive into your full workout, you’re going to want to run through this pre-workout warm-up that uses 5 minutes of dynamic body-weight exercises, and 5 minutes on the treadmill to get the heart rate up, getting you ready for any type of exercise routine (go right ahead and add to “favorites” while you’re at it). Fire it up!

Format: 5 min body-weight exercises, followed by 5 min warm-up on the treadmill. No treadmill? No prob. You can also walk it out outside.

Calorie Crushing Rhythm Walk

When you click play on this one, just know that it is NOT just a stroll in the park, literally. What it IS is a super fun, fat-sizzling, online low-impact session! “How is this possible?”, you ask. Cat and AJ take turns leading you through some full-body rhythm moves while you’re walking it out. It’s honestly the best walking workout to maximize calorie burn for those times where you can’t take (or don’t want to do) anything tough on the joints, but you do want to really get it done. Let’s walk it out.

High-Intensity Treadmill Intervals

After a pre-treadmill warmup and release, this class blasts right into a fast, fun, high-intensity treadmill interval workout! Whether you’re trying to work on your base speed, sprints, stride, or just wanting to get stronger, these intervals will push you beyond your comfort zone! Adjusting both incline and speed within the workout will allow for optimal gains in both calorie burn, recovery, and power. Run baby, run!

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

Power Walking 5K

Let’s take a walk… Studio SWEAT style! You can bet that means this treadmill power walking workout won’t be a walk in the park. For five kilometers (3.1 miles), we’ll power our way through five hills with drills in between, using varying incline levels and speeds to push our cadence from a brisk power walk to just below a running trot. This may not be a red zone workout, but we will push the heart rate up, find our own personal power walk max, burn loads of calories, and of course, have some fun. Hop on your treadmill and walk this way!

Tread Sculpt by Andrew (Spin option)

45 Min Tread Sculpt

Time flies (and your legs will too!) in this killer online 45 Min Tread-Sculpt Combo Workout, where you’ll be on and off your treadmill just like a Barry’s Bootcamp style class without the crowds. Start on the treadmill with some pace-building speed work mixed with hills (bonus fun: the hills continue to increase in percentage incline). Then hit the floor for some arm & shoulder carving before hopping back on the tread to tackle some more leg-toning hills and fat-torching drills. This class is based on your own baseline, so it’s a perfect running workout whether you’re a new runner, training for your next PR, or everyone in between. Let’s run!

Run Sculpt: Body Changer!

This Run Sculpt online Orangetheory (OTF) style workout can be done with or without a treadmill, but you do need 2 sets of dumbbells to perform the sculpting exercises. After a nice warm-up, you’ll tackle strength set 1 before heading out for about a mile endurance run. After that, you’ll dig into another floor set that includes Cat’s favorite body-changing exercise: Split Squats! Next comes about a mile of fat-torching interval runs before the final sculpting set. Finish up with a cool-down run and a nice stretch, then you can check off this killer workout. Runners get set!

30-Minute Treadmill Power Walk

Step along with our beloved Brooke in this 30-Minute Online Treadmill Power Walking Workout. You’ll just love the fun variety of incline and speed-walking drills. It goes by super fast due to Brooke’s company and inspiration. It’s just a fun, upbeat cardio class where your legs will feel a nice low-impact burn. Let’s get to steppin’!

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

HIIT and Run

Open up the Studio SWEAT onDemand app to dive into what’s going to be your new favorite running app! Why? Because it’s where you’re going to find SSoD beloved trainer, Brian LaRose, leading this amazing running workout that’s perfect for the beginner, or the hardcore athlete. It’s for anyone to do (indoors or outdoors) that wants to build endurance, torch calories, and sweat buckets! And when we say this workout is for anyone, we truly do mean anyone! You don’t have to be a “runner”. This workout is proof of that.

After a warm-up, we settle into a steady run at your pace for just over 8 minutes. Next is a HIIT segment where we’ll find your max-limit for a series of intervals. Then back to another endurance drill that’s about 9 minutes, but this time we’ll take it uphill by increasing our incline. Lastly, we’ll finish it off with a low-intensity, 5-minute jog or walk. Your pace, your max, your workout.

Off we go!!!