5th April Running update

5th April Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office. (twice - first in morning and then in the afternoon)



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Running with 0 incline

• Warmup walk for 5 min at speed of 6 kmph with varying 0 incline
• Run for total of 35 min at varying speed from 8.0 kmph to 8.5 kmph on 0 incline 
• Speed of 8.0 kmph from 0 to 20 min
• 1 min break after 18th min
• Speed of 8.2 kmph from 21 to 25 min
•  Speed of 8.4 kmph from 26 to 30 min
•  Speed of 8.5 kmph from 31 to 35 min
• Cool down for 3 min

Note: Refer couch to 5k trial post before reading this post. 

4th April - Running

4th April Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office. (twice - first in morning and then in the afternoon)



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Running with 0 incline

• Warmup walk for 5 min at speed of 6 kmph with varying 0 incline
• Run for total of 30 min at speed of 8.0 kmph (running) on 0 incline 
• 1 min break after 14th min
• Cool down for 3 min

Note: Refer couch to 5k trial post before reading this post. 

29th March Update

29th March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Did the Hill workout(level 17)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 8 to 13
• Walk for total of 30 min at speed of 7.4 kmph (walking) and 9.0 kmph (running) on a varying incline of 8 to 13
• Cool down for 5 min

Note: Refer couch to 5k trial post before reading this post. 

23rd March

23rd March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Very little time and hence a quick run

• Warmup walk for 1 min at speed of 6 kmph with varying incline from 8 to 13
• Walk for total of 23 min at speed of 8.0 kmph (running)
• Cool down for 1 min

Note: Refer couch to 5k trial post before reading this post. 

22nd March - Update

22nd March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Did the Hill workout(level 17)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 8 to 13
• Walk for total of 45 min at speed of 7.4 kmph (walking) and 9.0 kmph (running) on a varying incline of 8 to 13
• No cool down

Note: Refer couch to 5k trial post before reading this post. 

21st March - Update

21st March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Did the Hill workout(level 17)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 8 to 13
• Walk for total of 25 min at speed of 7.1 kmph (walking) on a varying incline of 8 to 13
• No Cool down

 Tabata workout (20 sec workout 10 sec rest - 8 sets)  * 2

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

18th March Update

18th March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Lunch break between training session. Did a quick 30 min session

Did the Hill workout(level 17)

• No Warm up
• Walk/Run for 30 min at speed of 7.1 kmph (walking) and 9.1 kmph (running) on a varying incline of 8 to 13
• No Cool down

 Tabata workout (20 sec workout 10 sec rest - 8 sets) 

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

17th March - Walking update

17th March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Had only 25 min break between meetings. Did a quick 20 min walk/run combo


Did the Hill workout(level 17)

• No Warmup
• Walk for total of 19.57 min at speed of 7.1 kmph (walking) on a varying incline of 8 to 13
• No Cool Down

Note: Refer couch to 5k trial post before reading this post. 

11th March - Walking update (1100+ calories)

11th March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Body pain -- decided to walk at higher inclination.
Ended up with 1100+ calories burnt!!!


Did the Hill workout(level 17)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 8 to 13
• Walk for total of 55 min at speed of 7.1 kmph (walking) on a varying incline of 8 to 13
• Cool down was for 5 min

 Tabata workout (20 sec workout 10 sec rest - 8 sets) 

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

10th March Running Update

10th March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

I actually ran for 17 min burning 255 cal but the lights went off and the treadmill restarted. Couldn't capture the reading.

There are two readings above since by mistake my hand hit the emergency stop string and the treadmill stopped the workout. Hence, had to do a new workout after that.


Total 255 + 627 + 232 = 1114 calories.

Did the Hill workout(level 16)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 7 to 12
• Walk and run combination for total of 60 min at speed of 7.1 kmph (walking) and 9 kmph (Running)  on a varying incline of 7 to 12
• Cool down was for 3 min only (since my last workout session after restart was for 10 min).

 Tabata workout (20 sec workout 10 sec rest - 8 sets) 

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

9th March Walking update

9th March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Lots of pain in legs and hence thought of walking at higher level today.
However, had an important call to attend and hence stopped mid way.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Total 443 calories.

Did the Hill workout(level 16)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 7 to 12
• Walked for 26.49 min at speed of 7.3 kmph on a varying incline of 7 to 12
• No Cool down (stopped mid way)

 Tabata workout (20 sec workout 10 sec rest - 8 sets) * 2

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

8th March Running Update

8th March Update...............did it!!!!!



Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

 

+

Total = 1018 Calories burnt!!!!!!

Did the Hill workout(level 16)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 7 to 12
• Ran for 50 min at varying speed from 7 to 9 kmph on a varying incline of 7 to 12
• Cool down (automatic reduction in speed by the treadmill) for 4 min 43 sec

 Tabata workout (20 sec workout 10 sec rest - 8 sets) * 2

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

4th March Running Update (Did it!!!!! 1000 calories)

4th March Update...............did it!!!!!



Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

1000 Calories burnt!!!!!!

Did the Hill workout(level 15)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 6.5 to 11.3
• Ran for 50 min at varying speed from 7 to 9 kmph on a varying incline of 6.5 to 11.3
• Cool down (automatic reduction in speed by the treadmill) for 59 sec

Note: Do note that I ran for 50 min instead of the normal 45 min. That may have boosted it up to 1000 calories. I stopped cool down in 59 sec since someone wanted the treadmill :(


 Tabata workout (20 sec workout 10 sec rest - 8 sets)

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

3rd March Running Update (Oh so close but no cigar....)

3rd March Update

So so close to 1k calories

Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Yes!!! 988+ Calories -- So close to 1000 ........

Did the Hill workout(level 15)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 6.5 to 11.3
• Ran for 45 min at varying speed from 7 to 9 kmph on a varying incline of 6.5 to 11.3
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 988 calories!!!!!!

 Tabata workout (20 sec workout 10 sec rest - 8 sets)

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

1st March (New week - up the ante - break 900 calories)

1st March Update

New week new month....up the ante

Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Yes!!! 900+ Calories -- Awesome isn't it?

Confession: It was my daughters birthday on 28th and I gained 1 kg by eating cakes and savouries :(
So today was a day where I was determined to burn more.

• Did the Hill workout(level 15)
• Warmup walk for 5 min at speed of 6 kmph with varying incline from 6.5 to 11.3
• Ran for 45 min at varying speed from 7 to 9 kmph on a varying incline of 6.5 to 11.3
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 904 calories!!!!!!

 Tabata workout (20 sec workout 10 sec rest - 8 sets)

• Jumping rope

Did the above jump rope 2 times.

Note: Refer couch to 5k trial post before reading this post. 

26th Feb Walking update

Feb 26th Update


Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Was very tired today and hence did the Hill workout (but only walking)

• Did the Hill workout(level 16). Note that I increased the level to see how it helps since I was walking
• Warmup walk for 5 min at speed of 6 kmph with varying incline from 7 to 12.3
• Walked for 45 min at speed of 6.9 kmph on a varying incline of 7 to 12.3
• Cool down (automatic reduction in speed by the treadmill) for 1 min

 Tabata workout (20 sec workout 10 sec rest - 8 sets)

• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

25th Feb - Running update (Another 800+ calories burnt)

Feb 25th Update


Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Yes!!! 800+ Calories -- Awesome isn't it?

• Did the Hill workout(level 15)
• Warmup walk for 5 min at speed of 6 kmph with varying incline from 6.5 to 11.3
• Ran for 45 min at varying speed from 6.7 to 8.5 kmph on a varying incline of 6.5 to 11.3
• Cool down (automatic reduction in speed by the treadmill) for5 min (ran a bit in the last min to boost calories)

Burnt a total of 838 calories!!!!!!

 Tabata workout (20 sec workout 10 sec rest - 8 sets)

• Jumping rope

Did the above jump rope 2 times.


Although I should follow the the 30 day Ab challenge.
But was too tired to do it today also :-)

Note: Refer couch to 5k trial post before reading this post. 

24th Feb - Running Update [800+ Calories burnt !!!!!]

Feb 24th Update


Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Yes!!! 800+ Calories -- Awesome isn't it?

• Did the Hill workout
• Warmup walk for 5 min at speed of 6 kmph with varying incline from 6.5 to 11.3
• Ran for 45 min at varying speed from 6.7 to 8.5 kmph on a varying incline of 6.5 to 11.3
• Cool down (automatic reduction in speed by the treadmill) for 3 min 54 sec

Burnt a total of 810 calories!!!!!!

 Tabata workout (20 sec workout 10 sec rest - 8 sets)

• Jumping rope

Did the above jump rope 2 times.


Although I should follow the the 30 day Ab challenge.
But was too tired to do it today :-)

Note: Refer couch to 5k trial post before reading this post. 

Feb 23rd Running Update

Feb 23rd Update


Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

NO picture captured :(

• Warmup walk for 5 min at speeds > 6 with incline at 6.5
• Ran for 20 min at varying speed from 6.7 to 8.5 kmph on a varying incline of 6.5 to 11.3
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 400 calories.

 Tabata workout (30 sec workout 10 sec rest - 8 sets)

• Jumping rope

Exercises:
I saw this youtube video [https://www.youtube.com/watch?v=y8NI2x2A_QM]

Did the workout from the video. Couldn't do the second set of plank walks (too tough)

 Tabata workout (30 sec workout 10 sec rest - 8 sets)

• Jumping rope

Although I should follow the the 30 day Ab challenge.
I just did 35 sit ups

Note: Refer couch to 5k trial post before reading this post. 

Feb 22nd Running Update

Feb 22nd Update


Climbed up 208 steps (to 8th floor) in the morning when I reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

NO picture captured :(

• Warmup walk for 5 min at speeds > 6 with incline at 6.5
• Ran for 20 min at speed of 8.5 kmph on an incline of 2.5
• Walking at speed of 6.5 kmph for 2 min (incline at 6.5) and running for 2 min at speed of 7.5 kmph (incline at 6.5)
• Walking at speed of 6.5 kmph for 2 min (incline at 8.5) and running for 2 min at speed of 7 kmph (incline at 8.5)
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 620 calories.

 Tabata workout (30 sec workout 10 sec rest - 8 sets)

• Jumping rope

Exercises (60 sec workout 20 sec rest)

• Right arm single row (with 10 Kg Dumb bell)
• Left arm single row (with 10 Kg Dumb bell)
• Step ups - Right leg (with 10 Kg Dumb bell) 
• Step ups - Left leg (with 10 Kg Dumb bell) 
• Plank walk with dumb bells (10 Kg each)
• Push ups
• Tricep Dip
• Plank

 Tabata workout (30 sec workout 10 sec rest - 8 sets)

• Jumping rope

Although I should follow the the 30 day Ab challenge.
I just did 35 sit ups

Note: Refer couch to 5k trial post before reading this post. 

Feb 19th Running Update

Feb 19th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

NO picture captured :(

• Tried the HILL pre set workout at experience level 15.
• Warmup walk for 5 min at speeds > 6 with incline at 6.5
• Walking at speed of 6.5 kmph for 2 min and running for 2 min at speed of 7.5 kmph
• The incline moved automatically from a min of 5.5 to a max of 11.3
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 650 calories.

 Tabata workout (30 sec workout 10 sec rest - 8 sets)

• Jumping rope

Exercises (60 sec workout 20 sec rest)

• Squat + Curl (with 7.5 Kg Dumb bell each)
• Lunges (right leg) (with 7.5 Kg Dumb bell each)
• Lunges (left leg)  (with 7.5 Kg Dumb bell each)
• Squats + Curl sideways  (with 7.5 Kg Dumb bell each)
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [right]
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [left]
• Push ups
• Plank

 Tabata workout (30 sec workout 10 sec rest - 8 sets)

• Jumping rope

Although I should follow the the 30 day Ab challenge.
I just did 35 sit ups

Note: Refer couch to 5k trial post before reading this post. 

Feb 18th Running update

Feb 18th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

• Tried the HILL pre set workout at experience level 15.
• Warmup walk for 5 min at speeds > 6 with incline at 6.5
• Walking at speed of 6.5 kmph for 2 min and running for 2 min at speed of 7.5 kmph
• The incline moved automatically from a min of 5.5 to a max of 11.3
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 650 calories.

 Tabata workout (30 sec workout 10 sec rest - 8 sets)

• Jumping rope

Although I should follow the the 30 day Ab challenge.
I just did 35 sit ups

Note: Refer couch to 5k trial post before reading this post. 

Articles that I have been reading

Listing down some articles that I have been reading in my journey.
I may or may not follow some/all of them, but thought of listing it down if it helps anyone...

• http://www.ideadigezt.com/get-rid-of-belly-bloat-with-these-12-tips/
• http://www.fitnessbin.com/5-types-of-stretching-exercises/ 
• https://www.washingtonpost.com/graphics/health/workout-at-work/ 
• http://www.fitnessbin.com/5-ab-exercises-that-work/

Feb 17th Running Update

Feb 15th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

No image to show the calories burnt :-( 

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

• Walk for 5 min (at an incline of 2.0)
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 20 min at 9.2 kmph (Incline at 2) [Notice the difference]
• Took breaks of 1 min at
• 9 min and 16 min
• Walking at speed of 6 kmph at an incline of 6.5 kmph [Total 10 min]
• Walking 3 min
•  Run 2 min @7.9 kmph
• Walking 3 min
•  Run 2 min @7.9 kmph
• Incline of 8.5 (Increased by 0.5)
• Walking for 3 min at 6 kmph
• Running for 2 min at 7.5 kmph
• Walking for 3 min at 6 kmph
• Running for 2 min at 7.5 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 650 calories.

Exercises (60 sec workout 20 sec rest)

• Squat + Curl (with 7.5 Kg Dumb bell each)
• Lunges (right leg) (with 7.5 Kg Dumb bell each)
• Lunges (left leg)  (with 7.5 Kg Dumb bell each)
• Squats + Curl sideways  (with 7.5 Kg Dumb bell each)
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [right]
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [left]
• Push ups
• Plank

•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope

Today I skipped the 30 day Ab challenge.
I made it a Rest day !!

Note: Refer couch to 5k trial post before reading this post. 

Feb 15th Running Update

Feb 15th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

• Walk for 5 min (at an incline of 2.0)
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 20 min at 9.2 kmph (Incline at 2) [Notice the difference]
• Took breaks of 1 min at
• 9 min and 16 min
• Walking at speed of 6 kmph at an incline of 6.5 kmph [Total 10 min]
• Walking 3 min
•  Run 2 min @7.9 kmph
• Walking 3 min
•  Run 2 min @7.9 kmph
• Incline of 8.0
• Walking for 3 min at 6 kmph
• Running for 2 min at 7.5 kmph
• Walking for 3 min at 6 kmph
• Running for 2 min at 7.5 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 675 calories!!!! 

Exercises (60 sec workout 20 sec rest)

• Squat + Curl (with 7.5 Kg Dumb bell each)
• Lunges (right leg) (with 7.5 Kg Dumb bell each)
• Lunges (left leg)  (with 7.5 Kg Dumb bell each)
• Squats + Curl sideways  (with 7.5 Kg Dumb bell each)
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [right]
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [left]
• Push ups
• Plank

•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope

As I had mentioned, I am doing the 30 day Ab challenge.

Thus, did the following:

• 35 sit ups
• 20 crunches
• 20 leg raises
  
• 20 sec plank

Note: Refer couch to 5k trial post before reading this post. 

Feb 12th Running Update

Feb 12th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min (at an incline of 2.0)
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 20 min at 9.2 kmph (Incline at 2) [Notice the difference]
• Took breaks of 1 min at
• 9 min and 16 min
• Walking at speed of 6 kmph at an incline of 6.5 kmph [Total 10 min]
• Walking 3 min
•  Run 2 min @7.9 kmph
• Walking 3 min
•  Run 2 min @7.9 kmph
• Incline of 8.0
• Walking for 3 min at 6 kmph
• Running for 2 min at 7.5 kmph
• Walking for 3 min at 6 kmph
• Running for 2 min at 7.5 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 675 calories!!!! 

•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope

As I had mentioned, I am doing the 30 day Ab challenge.

Thus, did the following:

• 35 sit ups
• 15 crunches
• 20 leg raises
  
• 20 sec plank

Note: Refer couch to 5k trial post before reading this post. 

Feb 11th Running update

Feb 11th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office. Didn't do :(


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min (at an incline of 2.0)
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 20 min at 9.2 kmph (Incline at 2) [Notice the difference]
• Took breaks of 1 min at
• 8 min and 15 min
• Walking at speed of 6 kmph at an incline of 6.0 [Total 10 min - Walking 3.5 min Run 1.5 min - repeat]
• Incline of 8.0
• Walking for 2 min at 6 kmph
• Running for 1 min at 8 kmph
• Cool down (automatic reduction in speed by the treadmill) for 2 min  (someone was waiting to occupy hence couldn't finish the cool down)

Burnt a total of 670 calories!!!! 

•  Exercises (60 sec workout 20 sec rest)
• Squat + Curl (with 7.5 Kg Dumb bell each)
• Lunges (right leg) (with 7.5 Kg Dumb bell each)
• Lunges (left leg)  (with 7.5 Kg Dumb bell each)
• Squats + Curl sideways  (with 7.5 Kg Dumb bell each)
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [right]
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [left]
• Push ups
• Plank

•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope

As I had mentioned, I am doing the 30 day Ab challenge.

Thus, did the following:

• 35 sit ups
• 15 crunches
• 15 leg raises (too too tired)
  
• 15 sec plank

Note: Refer couch to 5k trial post before reading this post. 

Feb 9th - Running update

Feb 9th Update

Hi Friends.....

As mentioned in my previous day post http://myweightlossmemoir.blogspot.com/2016/02/feb-8th-running-update-new-routine.html
I figured my body must be getting used to what I have been doing and after reading a few articles thought that I need to up my levels.


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min (at an incline of 2.0)
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 20 min at 9.2 kmph (Incline at 2) [Notice the difference]
• Took breaks of 1 min at
• 8 min and 15 min
• Walking at speed of 6 kmph at an incline of 6.0
• Incline of 8.0
• Walking for 2 min at 6 kmph
• Running for 1 min at 8 kmph
• Cool down (automatic reduction in speed by the treadmill) for 2 min  (someone was waiting to occupy hence couldn't finish the cool down)

Burnt a total of 620 calories!!!! 

•  Exercises (60 sec workout 20 sec rest)
• Squat + Curl (with 7.5 Kg Dumb bell each)
• Lunges (right leg) (with 7.5 Kg Dumb bell each)
• Lunges (left leg)  (with 7.5 Kg Dumb bell each)
• Squats + Curl sideways  (with 7.5 Kg Dumb bell each)
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [right]
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [left]
• Push ups
• Plank

•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope

As I had mentioned, I am doing the 30 day Ab challenge.

Thus, did the following:

• 30 sit ups
• 12 crunches
• 12 leg raises
• 12 sec plank

Note: Refer couch to 5k trial post before reading this post. 

Feb 8th Running update (New routine)

Feb 8th Update

Hi Friends.....
Today I started a new routine. I figured my body must be getting used to what I have been doing and after reading a few articles thought that I need to up my levels.

Unfortunately, I couldn't get a picture of my routine since at the last dying seconds of my cool down (last 10 sec), the lights went out (power outage) and I lost my readings..

But here it goes:


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min (at an incline of 2.0)
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 20 min at 9.2 kmph (Incline at 2) [Notice the difference]
• Took breaks of 1 min at
• 8 min and 15 min
• Walking at speed of 6 kmph at an incline of 6.0
• Incline of 8.0
• Walking for 2 min at 6 kmph
• Running for 1 min at 8 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min 

Burnt a total of 650 calories!!!!

• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Planks for 1 min

As I had mentioned, I am doing the 30 day Ab challenge.

Thus, did the following:

• 25 sit ups
• 10 crunches
• 8 leg raises
• 12 sec plank

Note: Refer couch to 5k trial post before reading this post. 

Feb 5th Running update

Feb 5th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 30 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• Rowing with 5kg dumb bells
• Forward lunge with 7kg dumb bell (right leg)
• Forward lunge with 7kg dumb bell (left leg)
• L raises with 5 Kg dumb bells
• Side lunge with with 7kg dumb bell (right leg) 
• Side lunge with with 7kg dumb bell (left leg)
• Tricep Dip
• Planks (rotate from elbow to straight hands)
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

30 Day AB challenge

Starting Feb 8th, I intend to follow the 30 Day AB challenge.

Let me know if you also want to try it out and lets share our results.

It won't be easy for someone like me with a recurring back issue, but I will try and update back.

Feb 3rd - Running update

Feb 3rd Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 30 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• Rowing with 5kg dumb bells
• Forward lunge with 7kg dumb bell (right leg)
• Forward lunge with 7kg dumb bell (left leg)
• L raises with 5 Kg dumb bells
• Side lunge with with 7kg dumb bell (right leg) 
• Side lunge with with 7kg dumb bell (left leg)
• Tricep Dip
• Planks (rotate from elbow to straight hands)
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

Feb 1st - Running update

Feb 1st Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 30 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• Rowing with 5kg dumb bells
• Forward lunge with 7kg dumb bell (right leg)
• Forward lunge with 7kg dumb bell (left leg)
• L raises with 5 Kg dumb bells
• Side lunge with with 7kg dumb bell (right leg) 
• Side lunge with with 7kg dumb bell (left leg)
• Tricep Dip
• Planks (rotate from elbow to straight hands)
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

Jan 29th - Running update

Jan 29th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 30 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 2.17 min(Didn't finish the warm up since someone was waiting for the trad mill ;-) )
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• 7.5 Kg dumbell - Hold with both hands
• Feet shoulder width apart
• Take dumb bell from right ankle to left shoulder (raise hands) and stretch
• Repeat same exercise for the other side.
• Squats with 5 Kg dumb bells
• Squats with 5 Kg dumb bells while only standing on right leg
• Squats with 5 Kg dumb bells while only standing on left leg
• Squats with 7.5 kg dumb bell held behind the back and stretching to above the head
• Push ups
• Plank
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

Exercise Ball -- 15 min exercise

I am going to try this out and update back

Till then for all of you -- http://www.ideadigezt.com/15-minute-full-body-exercise-ball-workout/

Let me know if you try it out

Jan 27th - Running update

Jan 27th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 26.5 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• 7.5 Kg dumbell - Hold with both hands
• Feet shoulder width apart
• Take dumb bell from right ankle to left shoulder (raise hands) and stretch
• Repeat same exercise for the other side.
• Squats with 5 Kg dumb bells
• Squats with 5 Kg dumb bells while only standing on right leg
• Squats with 5 Kg dumb bells while only standing on left leg
• Squats with 7.5 kg dumb bell held behind the back and stretching to above the head
• Push ups
• Plank
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

January 25th -what am I reading today

What am I reading today

• 80/20 diet -- http://www.stethnews.com/0251/what-is-the-8020-diet-and-why-you-should-do-it/
• Running the best exercise - http://www.wellnessbin.com/running-is-still-the-best-cardiovascular-exercise/
• https://healthunlocked.com/couchto5k/posts/1190761/going-to-attempt-couch-to-5k-via-treadmill-at-gym-ideally-what-speed-should-i-set-it-for-brisk-walk-then-running 
• http://www.runnersworld.com/for-beginners-only/what-are-the-right-walking-and-running-speeds

January 25th - Running update

Jan 25th Update


Skipped the climb up 208 steps (to 8th floor). Didn't feel like it in the morning since I was very tired due to tennis that I played yesterday. However, I covered it up by taking the stairs in the afternoon.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 30 min at 8.0 kmph (Incline varied from 1.0 to 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises (60 sec exercise, 20 sec rest)
• 7.5 Kg dumbell - Hold with both hands
• Feet shoulder width apart
• Take dumb bell from right ankle to left shoulder (raise hands) and stretch
• Repeat same exercise for the other side.
• Squats with 5 Kg dumb bells
• Squats with 5 Kg dumb bells while only standing on right leg
• Squats with 5 Kg dumb bells while only standing on left leg
• Squats with 7.5 kg dumb bell held behind the back and stretching to above the head
• Push ups
• Plank
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post.