Hello and welcome to the Intermittent Fasting Gems with Jen Podcast.

I'm your host Jen, a middle-aged Michigan mama, wife, and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it.

I've lost 46 pounds in four months and gained an incredible lifestyle

filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry or cruising to

your nine to five, let's start fasting.

Our way to freedom together.

Hey there, fasting friends.

Today's intermittent fasting gems with Jen.

Bonus episode is going to be super short, but super sweet.

Today I am sharing my most favorite of all time, 30 minute run walk,

intermittent fasting treadmill.

Workout.

In my last episode, I gave you three exercise strategies to help you lose

more weight and waste less time along your intermittent fasting journey.

And today I'm going to give you all the details surrounding my most

popular and effective cardio workout.

. Not only has this workout totally helped me to reach my weight loss and

fitness goals, I am pretty sure it has helped a bunch of other people too.

And that is because it's consistently one of my most popular blog posts on

Pinterest and Google month after month.

And the eight second video that I put up that, uh, details this.

Exact workout is by far my most popular TikTok video on my account

with 380,000 views currently.

And so I get a lot of comments and questions and people that

really love this workout.

So if you're ready to blast fat and torch some serious calories

with this 30 minute intermittent fasting treadmill workout, let's.

Get to it.

This simple but very effective calorie crushing treadmill workout

has it all, including intervals of walking, running, and sprinting.

And the best part of all your sweat session is over in just 30 minutes

so throughout my intermittent fasting weight loss journey, I completed

this workout probably two to three times a week in the fasted state.

Um, I talked about those benefits in my last episode, as well.

So some experts believe not only is it okay to exercise on an empty

stomach, but it actually increases the benefits of exercise and fasting.

Okay, exercising.

While intermittent fasting has several potential benefits, including enhanced fat

burn, increased metabolism, preservation of lean muscle mass, improved insulin

sensitivity and insulin levels, balanced blood sugar levels, elevated growth

hormone levels, increased energy levels, enhanced mental clarity, and overall.

Better heart health plus regular exercise helps your body adapt to fasting, making

the fasting periods more manageable and potentially increasing the effectiveness

of your overall intermittent fasting.

Plan, as I mentioned, as one of my exercise strategies in the last

episode, if you are truly wanting to lose more weight, again, I

highly recommend exercising while you are in the fasted state.

So.

What is fasted cardio exactly?

Fasted cardio means, again, exercising on an empty stomach, and it can be really

helpful if you're doing intermittent fasting to lose weight in body fat

when you haven't eaten for a while.

Glycogen stores get low.

Your body begins using stored energy like fat stores for fuel during exercise.

So when you do cardio like walking or jogging without eating first,

your body has the opportunity to burn more fat for energy, and this can

make your weight loss goals happen.

A bit faster.

If you're out there and you're wondering if you're going to have

enough energy for a fasted workout, I've got really good news for you.

Many bodybuilders and other athletes actually swear by fasted cardio,

jumping on a treadmill or a bike for 30 minutes or more before

breakfast as a muscle chiseling tool.

However, it is often recommended that you avoid high intensity workouts and

instead of intense exercise, stick to low to moderate exercise intensity,

fasted cardio, um, which is why this intermittent fasting treadmill workout

routine is the perfect exercise.

Option.

Alright.

Grab a paper and pencil or your laptop because here we go.

This 30 minute intermittent fasting treadmill workout goes like this.

There are 11.

Intervals, I guess you could say.

First, you're going to walk at a 3.5 speed for five minutes.

Next, you're going to run at a 7.0 speed for two minutes on your treadmill.

Then you're going to go back to a walk at 4.0 speed for three minutes.

Then run at 7.0 speed for three minutes.

Walk at 4.0 speed for two minutes.

Run at 7.0 speed for three minutes.

Walk at 4.0 speed for two minutes.

Run at 7.0 speed for two minutes.

Walk at 4.0 speed for three minutes.

Then you're going to sprint at a 7.5 speed.

If you can take it to eight, great.

But 7.5 speed for one minute.

Finally, you're going to walk at a 3.5 speed for four minutes.

That totals 30 minutes.

That's it.

I mean, who needs a personal trainer when you can knock this fat burning

trading session out in 30 minutes in the comfort of your own home?

And you can just put a really entertaining television show,

movie game shows are the best.

Um, on a television in front of your treadmill.

Knock it out and you'll be done in no time.

Now if you are looking to boost the intensity of this workout, I do have

a calorie blasting challenge for you.

Um, you can simply increase the incline on your treadmill.

Increasing the incline on a treadmill can help you lose more weight by engaging

more muscles and burning more calories.

When you walk or run uphill, your body has to work harder against gravity, and

the incline activates your core muscles as you maintain balance contributing

to overall calorie expenditure.

The extra effort required when using an incline can also elevate your heart

rate, providing cardiovascular benefits and promoting even more fat loss.

So there you go.

Here, are a few helpful tips to keep in mind as you are boosting your weight

loss results through fasted exercise.

Um, first thing is you wanna definitely make sure that you stay hydrated.

It's good idea to drink plenty of water before and during your fasted

workout to support optimal performance.

You also wanna monitor your energy levels.

The most important thing is to pay close attention to how your

body feels during the workout.

If you start feeling excessively fatigued or dizzy, uh, consider

adjusting the intensity or the duration of your physical activity.

Next, you're gonna include light resistance training.

Um, incorporating light strength training can help preserve lean muscle

mass, which can be helpful when losing body weight with intermittent fasting.

I talked about this, as well in my last episode, and if you wanna incorporate

a little more resistance training into this actual treadmill workout

while you are walking, I wouldn't recommend doing it while you're

jogging, but while you are walking.

If you wanna hold three, five pound, um.

Small weights, while you're walking.

That's a great idea too.

You can even strap on.

I have, some three pound Velcro weights that sometimes I put on my ankles, um,

while you're doing this workout too.

And then finally focus on recovery after your fasted workout.

Prioritize post-exercise nutrition with Whole Foods and a balanced

meal, that includes enough protein to support muscle recovery.

You can find over 150 recipes on my IF recipes with Jen.

Um, drop down on my regular site.

So what if with jen.com?

So if you're looking for healthy, high protein, recipes, you can go there.

On your mark get set.

Let's go lace up those sneakers and add this calorie torching workout

routine to your regular schedule.

You'll be so happy that you did because you're really going to see

a boost in your overall results.

So say goodbye to those boring sweat sessions and hello to

30 minutes of treadmill time.

That will make you feel incredible.

So remember, this workout routine can be tweaked, to fit any fitness level.

So, I'd love for you to give it a try and let me know what you think.

Um, what did you do to change it up to meet your needs and

get the best results for you?

I will leave the quick link to my eight second TikTok video, to this, uh.

And also to my matching blog post with all of the details, for this workout,

so that you have quick access to this 30 minute routine whenever you need it.

And finally, don't forget if you are ready to go all in and finally lose.

Weight and get healthy for good.

I am totally here for you in my intermittent fasting

and weight loss masterclass.

Six weeks to Sexy.

I will teach you step by step, week by week exactly how I lost 46 pounds in

four months with intermittent fasting.

I'll share with you every single tip and trick and recipe and

strategy that I use to reach my goal, weight, and uh, maintain.

For almost four years now.

So don't forget to use the discount code though, uh, with that course

GEMS 10 GEMS 10 at checkout.

It will save you $10 off the retail price, giving you lifetime access to my video

course for just a one time fee of $39.

Thank you so much for listening.

Now go and get your sweat on Hope you have a super awesome day, everybody.

Hey, thank you so much for choosing to spend part of your day listening

to this episode of the Intermittent Fasting Gems with Jen podcast.

If you think these tips could help a friend or a family member, please

consider sharing this episode with them.

And if you really enjoyed the show, taking a minute or two

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Would be so appreciated.

Tune in for new 15 to 25 minute episodes released on the 10th,

20th, and 30th of each month.

Episodes will feature solo shows filled with if F hacks that

have worked for me, as well as episodes where I get to chat with.

Fun folks of all ages who've experienced incredible success

with intermittent fasting.

If you have questions or want more unique intermittent fasting health and

weight loss tips, tricks and recipes, please visit my website and blog at.

So what if with jen.com?

Finally, we'd love to welcome you into our free intermittent.

Fasting Facebook support group.

So what if with Jen?

Find all of these links in the show notes below.

And as always, I hope you spend your day loving without fear and

laughing until your cheeks hurt.