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.