Bikini Body Guide, Fitness, Fitness Tips, My Weekly Workouts

20 Minute Treadmill Workout + Weekly Workouts + BBG Week 12

20 Minute Treadmill Workout

It was an eventful week of workouts to say the least- the highlight being yesterday’s “run”. San Diego got hit with a huge storm over the weekend, but Sundays are run days and my mom, Bryce and I decided rain or shine we were going to show up to our usual running trails and knock out 8-10 miles.

Orrrrrr not…

We showed up and all the sidewalks in the park were completely flooded. You would have thought this would be a sign to not go run along the river trails. But we decided to try our luck.

It turned out to be a terrible idea. All of the trails were completely flooded and by mile 2 it was raining so hard we had no choice but to turn around and go home. Total fail.



So what does someone do when it is too stormy outside to run? Unfortunately for me the answer is hit the treadmill.

I hate treadmill running more than anything in this entire world. I can go out on a trail and run 12 miles easily but put me on a treadmill and I’m dying at mile 1.

Seriously, if anyone has any tips for treadmill running please let me know.

There is one treadmill workout that I enjoy doing and that’s my 20 Minute Treadmill Workout. It’s quick, efficient and really gets your blood pumping. I personally do this workout before any resistance training so that my body is properly warmed up or when I just need to sneak in a quick workout.

This 20 Minute Treadmill Workout is great for both beginners and  more advanced runners. You start out walking at a decent pace to get warmed up then start running at about a 9:45-10:00 min/ mile pace. You then move into 5 minutes of interval type training and then boom cool down and done.

If I can pull myself together to do this on the treadmill anyone can! Since you’re constantly changing speeds it really keeps you engaged in the workout instead of having your mind wander to la la land.

20 Minute Treadmill Workout


I’m also very excited to announce that,


I never thought this week would come. The Bikini Body Guide is a 12 week program that seriously challenges your body and seriously changes your body- see my progress at week 4 and week 8! When I started the program my only goal was to actually finish all 12 weeks instead of getting bored half way through and giving up like I’ve done with many other programs.

I’ll be writing a full review of the BBG once I finish week 12 so for now if you’re interested in learning more about this program check out Kayla Itsines’s website here. I am so impressed with the results this program gave me and plan on doing it again in the next coming months.


On to my Weekly Workouts. My yoga instructor who I’m obsessed with is leaving for Germany on Thursday which turns out to be impeccable timing so I can skip yoga Saturday and run instead giving me all day Sunday to prepare for the Super Bowl. Win, win, win situation!

Weekly Workouts:

  • Monday: BBG Legs + 20 Minute Treadmill Workout
  • Tuesday: Yoga + 30 minute walk at lunch
  • Wednesday: Yoga + 30 minute walk at  lunch
  • Thursday: Run 3-4 miles + BBG Abs
  • Friday: BBG Arms + 30 minute walk at lunch
  • Saturday: Run 4-5 miles + hill training at Torrey Pines
  • Sunday: NOTHING!!!!!!!


Your Turn,

Have you ever done any of the BBG workouts?

Do you love or hate treadmill running?

Do you have any tips for running on the treadmill?


Previous Post Next Post


  • Reply rachel @ athletic avocado February 1, 2016 at 9:57 am

    I only like to run on the treadmill if it’s quick and sweet like this! Your results look amazing!
    rachel @ athletic avocado recently posted…11 Unique Healthy Banana Bread RecipesMy Profile

    • Reply Diana Becker February 1, 2016 at 10:32 am

      Very quick and easy haha! Thank you so much for the compliment and if you try this workout please let me know how it goes- I love feedback 🙂

  • Reply Amanda @ Exploring Life & Things February 1, 2016 at 10:27 am

    Ahhhh yay for being on week 12! That’s so awesome! I’m on week 5 and still loving it. I used to hate running on the treadmill but it’s grown on me the past few years. I like to listen to podcasts during it so my mind is on something else besides staring at the screen. Also, my gym as TVs on them so watching Ellen DeGeneres or HGTV helps too:)

    • Reply Diana Becker February 1, 2016 at 10:39 am

      Thank you! Great job making it to week 5 and still being so motivated! Listening to podcasts is a great idea since my gym doesn’t have tv’s 🙂

  • Reply Kim Huffman February 2, 2016 at 3:31 am

    I hate running on treadmills too and feel like I can easily run several miles outside and barely one on a mill! Haha.. I am excited to try your 20 min interval workout tho..will have to suffer on the treadmill until at least March!

    • Reply Diana Becker February 2, 2016 at 9:26 am

      Let me know how you like it. It’s a quick 20 minute workout that ends up being about 1.75 miles…not too bad 🙂

  • Reply Jenna February 2, 2016 at 5:24 am

    What a fun story! I’m sorry you got rained out but way to go for trying anyways! Treadmills are so not my favorite but this looks like a great option for an indoor cardio workout!
    Jenna recently posted…7 Reasons You Should Try an Obstacle Course Race in 2016- Guest PostMy Profile

    • Reply Diana Becker February 2, 2016 at 9:26 am

      Haha it was a mess trying to run through mud and water but a funny story to tell. If you try the workout let me know how you like it 🙂

  • Reply Mesha Kendrick February 18, 2016 at 4:00 pm

    What type of treadmill are you using? I am looking for a home treadmill at the moment, and am hoping you can make a suggestion (there are SO MANY out there!!)

  • Leave a Reply

    CommentLuv badge