The Treadmill + Dumbbell-Based
Burn Fat, Build Muscle, &
Boost Your Cardio Endurance
36 full-length workouts, all 30 minutes or less, designed to be done with minimal equipment for intermediate to advanced exercisers (can be adjusted for all).
Delivered via PDFs, video tutorials, photos for each exercise and info for how to adjust to your fitness level - everything housed in an online membership portal you log into with a username and password.
You have access forever!
Hi, I'm Jill Coleman,
creator of #treadLIFT
I'm the founder of JillFit Physiques, and a certified personal trainer with a masters in clinical nutrition. Over my last 18 years in the fitness industry, I've done everything from compete in figure competitions, to run triathlons and half-marathons, to write over 600 articles on fitness and nutrition, to personal train thousands of clients using the techniques included in #treadLIFT.
My personal fitness philosophy is less is more. It's possible to reach a point of diminishing returns with your exercise, so finding that sweet spot is critical. If you train intensely, and use rest strategically, 30 minutes is all you need. This is how I train, and it's what has gotten the best results I've ever seen with my clients.
Over the last 18 years, I've worked with women of all ages, fitness levels and goal sets, and one of the most common struggles I hear is: "I want to have enough time to be consistent with exercise and get lean and healthy!"
When it comes to results, consistency will beat perfect every time.
Don't make the mistake of using fast fixes, magic pills and unsustainable practices. Instead, generate the following in your exercise:
- Enjoyment: You have to actually LIKE how you move, duh!
- Effortlessness: Workouts that fit into your hectic schedule and don't take all day (hello, life!)
- Effectiveness: Exercise that helps you reach your goals because if you're not seeing progress, it's going to be hard to want to keep it up!
The goal of #treadLIFT is to make exercising enjoyable, while also getting the best results possible in the least amount of time.
Which is why all workouts are 30 minutes or less, and help you beat boredom by moving around, circuiting exercises, moving from the treadmill to weights and back, and includes interval training.
Boring, monotonous workouts won't be doable for long.
And your results depend on your ability to get up and train again tomorrow.
So you have to find a way to like how you move. #treadLIFT is designed specifically to boost exercise adherence, through results and ease.
What's Included in #treadLIFT?
Upon purchase, you'll get access to a closed membership site, where all the workouts, tutorial videos and photos are housed.
36 Full-Length Workouts
#treadLIFT contains 36 total workouts, broken up by goal:
- 12 BURN workouts (fat loss)
- 12 BUILD workouts (muscle gain)
- 12 BOOST workouts (cardio endurance)
All workouts contain both a treadmill portion (yes, you can do it outside or on another cardio machine) and a dumbbell-based weight training portion.
BURN workouts have you moving on and off the treadmill, to give yourself a huge caloric after-burn. BUILD workouts break up your cardio and weights with a focus on individual muscle groups each day. And BOOST workouts focus on cardio endurance, capped off with some simple strength-training.
Photos and Video Tutorials
#treadLIFT contains over 65 weight training exercises but they are all SIMPLE. No crazy equipment needed or access to barbells, kettlebells or weight machines.
The idea that your workout needs to be long, complicated and involved to be effective is just not true.
But as a refresher, all movements have accompanying photos to make workouts super easy to follow.
In addition, because some #treadLIFT workouts will include advanced techniques like incline sprints, walking lunges and resting on the sides of the treadmill during intervals (all optional with defaults included), a series of 1-minute video tutorials help you get familiar with any new movements.
12-Week Programming Calendars
It’s one thing to have access to a bunch of workouts, but if you don’t know what workout to do when, it can feel overwhelming. Most of my clients love a schedule to follow.
So in #treadLIFT, I’ve included 12-week programming calendars for all 3 goal sets: BURN, BUILD and BOOST.
So there is absolutely zero guesswork. You know exactly what to do and when to do it.
You can do all 12-week sessions to create your own 36-week solution. Start with whatever one you like, try different workouts, have some favorites and have fun. If I had to recommend, I’d start with BUILD first, the BURN, then finish with BOOST!
I totally loved training with Jill! I could not believe the positive, awesome and life altering changes that I was able to make with my body and mindset with her short duration workouts. - Lisa, 48
I had never heard the concept of short burst, rest-based training until I started working with Jill 8 years ago, and I haven't looked back since. This style of exercise gave me the freedom to get an intense and effective workout while still respecting my individual body and its parameters. Jill helped me build muscle, tone my body, and as a result empowered me as a woman. - Alex, 22
I had spent a life time being involved in fitness...many hours working out...when I met Jill Coleman. At 55, working with her protocol of short intense rest based training, resulted in me being in the best shape of my life! She knows her stuff and her methods work! - Bonnie, 55
My training with Jill was an amazing experience! Probably the most beneficial thing was the shift in my mindset regarding exercise...I loved the weight training, it improved my joints and now that I have lost weight, I am seeing the muscle sculpted with that heavy weight training. Jill is caring, positive and supportive, my good fortune to find her! - Bonnie, 63
Who is #treadLIFT for?
- It's for those who want a faster and more effective way to exercise. Less time and better results. It's old school to think you need to be in the gym for hours. Just not true and definitely not necessary for fat loss and body change.
- These workouts are for people who get bored easily. #treadLIFT is about beating boredom. The 36 unique workouts have you circuit training, doing intervals, and moving from exercise to exercise quickly so things don't get monotonous and stale.
- #treadLIFT is for those with access to little equipment. #treadLIFT requires a set of dumbbells and access to a treadmill (or any other cardio equipment or outside running space), nothing fancy.
- It's for you if you want to get a kickass workout. Not to going to lie, #treadLIFT workouts are designed for intermediate to advanced exercisers, but that doesn't mean that you can't adjust for your own fitness level. I show you how in the program!
Who is #treadLIFT NOT for?
- This isn't for people who want long workouts or to train for hours. If duration is the name of your game, this is not the program for you.
- It's not for people training for a specific event or competition. #treadLIFT is for the average person who wants to look better, feel better and enjoy their workouts. It's NOT for those who want exercise to be their whole life.
- It's 100% not for those looking for instantaneous results with little effort. There are no shortcuts and while I believe that #treadLIFT workouts and similar high-intensity, short-duration workouts are the BEST for results, you still can't cut corners. No magic pills or gimmicks. Consistency with training is key.
- #treadLIFT isn't for people who have never exercised. While the workouts can be regressed for those who are just getting started, if you are brand new to exercise, I recommend starting with an in-person trainer to get comfortable with lifting first.
Frequently Asked Questions about #treadLIFT
What if I don’t have access to a treadmill (or hate the treadmill)?
The workouts are all build in timed segments, so you can do this with any piece of cardio equipment. Simply trade out the running/walking for anything you do have access to. Though the workouts are not individually tailored to other machines, you can easily do the “sprinting” sections on anything. If it calls for an incline, increase your resistance. If it calls for a flat sprint, increase your speed at a lower resistance, for example.
What if I have bad knees and need something lower impact?
See response above. The interval segments can be done on any machine that suits your needs, such as the bike, the elliptical, the rower and even just walking on the treadmill. Listen to your body (you know it better than I do!) and stay safe and work with where you are, no expectations! There are also several incline walking workouts included in #treadLIFT. As for the weight training movements, for any jumping motion (plyometrics), I have offered an alternative.
What format do the workouts come in?
All of the workouts are delivered via easy print-and-go PDF with accompanying photos for all lifting movements. There are no full-length videos or audios for each workout, only video tutorials for how to use the treadmill, how to get on and off during a workout, and how to rest while it's still going, etc.--safety stuff!
What equipment do I need?
You’ll need access to a treadmill (or other cardio equipment or a stretch of outdoor running space around 200 meters or half way around the track) and at the very least, a set of moderate weight dumbbells. Ideally I’d like you to have 2 sets of dumbbells: one heavier (15-25 lbs) and one lighter (8-15 lbs). A bench is optional. You can always use an ottoman, the floor or a chair for any sitting movements.
Am I fit enough? It sounds intense!
You’re right, the program is challenging and was designed with intermediate to advanced exercisers in mind. The reason is not to exclude, so much as I want you have to have something to work toward. I expect 90% of people to not be able to do the workouts exactly as is. That’s by design. I want you to honor your body and adjust as needed for you. Most will be able to do the weight lifting sections just fine, but the treadmill portions are extremely challenging (and meant to be). But don’t make this one more way you’re not good enough It’s not! Instead, see it as an opportunity to learn your body, honor your process, work toward a goal and stay consistent!
Is there a lot of getting on and off the treadmill? My gym is not set up to facilitate that.
Some of the workouts (BURN) are structured so you might be doing something on the treadmill, hopping off for a minute or two do to a lift and then getting back on. About 80% of the BURN workouts are like this. The BUILD workouts are separate: 10 mins on the tread + 20 min of lifting. And the BOOST workouts are separate: 20 mins on the tread + 10 min of lifting.
How long will I have access to these workouts?
You have access to the #treadLIFT membership portal forever.
What if I am currently doing another program?
The programming for #treadLIFT is 3-4 days a week, depending on your goal. It is designed so that you don’t have to do anything else on your “off” days, except some light leisure walking if you want. The reason being, these workouts are intense! And I don’t want you overtraining, and I want you rested up enough to get up the next day and train well again. Don’t make the mistake of doing too much. If you are currently doing a high-volume training program, then maybe sprinkle in one #treadLIFT workout a week to get the hang of them, and then when you are done with your current regimen, you can do #treadLIFT as is it written.
I use the metric system. Can I follow these workouts?
All the treadmill portions are written in both MPH and KPH.
I am a runner, will I like this?
I don’t know, ha! But I am pretty sure you will–or at least, you will love the results you get from it. I am a huge fan of helping the body stay responsive through a strategic implementation of both intensity and rest. You can’t have the former without the latter. And these workouts are probably shorter than you’re used to. But they will certainly be more intense in a breathless and burning kind of way. I recommend starting with 1-2 #treadLIFT workouts a week while continuing your longer runs, and then maybe switching to all #treadLIFT eventually, for best results.
Is there any coaching that goes along with this?
There is not. This program is a DIY. It’s a practice in YOU learning your body, listening to it and implementing workouts that will challenge it to change. The fact that it’s DIY also means that I have tried my best to think of every single little thing that might come up for you while doing #treadLIFT, and preemptively added it to the membership portal. If there are additional bonuses or content that needs clarification, I will be adding that to the portal. However, there is no ongoing coaching access to me, but the value of the program ($1000) is literally multiple times the price ($47).