The next time you consider detoxing, try it out on your treadmill. The main goal is to work up a major sweat. It’s that simple. Anaerobic means without oxygen so when you’re going for high level anaerobic training, your foot is going to be heavily pressed to the floor at a high intensity. We’ll walk you through it:

START WITH A WARM UP

Your warm up is so important. The last thing you want to do is step onto the deck, turn the speed all the way up and start dashing. You put your entire body into threat by doing this as you can pull a hammy or gas yourself out way too soon. It’s better to gradually get your heart rate elevated while raising your core temperature and getting the connective tissue loosened up.

Spend five to 10 minutes slowly increasing your speed. Start at a walking pace and continue until you feel a slight sweat start to break.

WORKOUT OPTIONS

To work up an intense sweat but not burn yourself out too quickly, try pushing yourself in intervals. Intervals involve alternating your intensity back and forth from high to low for the duration of your workout. You have the option of doing this by changing the speed, the incline or both on your treadmill. As a simple rule of thumb, make your low-intensity intervals twice as long as your high-intensity bouts. For example, sprint for 30 seconds and jog lightly for 60.

You also have the option of doing all-out sprints with complete rest breaks in between. In this case, follow more of a 1-to-1 work to rest ratio. For example, sprint as hard as you can for 30 seconds and rest for 30 seconds.

Since you are aiming for a detox, make sure you exercise long enough to get a real good sweat on. On the other side of the coin, due to the intense nature of anaerobic training, you don’t half to work out as long to get a major effect. When you first start out, you may only be able to do 8 to 10 intervals, which is fine. Try to progressively add more as you get into better shape.

FINISH WITH A COOL DOWN

Just like you warmed your body up before your workout, you want to cool it down at the end. Once you’ve finished your last interval, progressively lower the speed to a point where you are walking briskly or jogging lightly. This should take anywhere from 5 to 10 minutes.

Aside from the detox you may encounter, anaerobic training comes with a number of other notable benefits. First and foremost, it boosts your resting metabolic rate for 24-plus hours. This can prove pivotal if you are looking to shed some weight.

You also experience a natural release of testosterone and growth hormone, which are key for muscle building and preservation.

Lastly, you don’t have to work out as long, which is beneficial if you are busy and have limited time to exercise.

Following a high level anaerobic treadmill routine is a natural and safe way to detox. But make sure you are physically able to stand up to the demands of this training pattern before you start. It’s always a good idea to get clearance from your doctor before starting a new program.