Walking or running on a treadmill can be monotonous — and it’s not necessarily the best way to get fit. At the same time, you can’t beat the convenience of working out on a treadmill since they’re in nearly every gym and fitness facility. If you really want to use a treadmill, there are a myriad of ways to make the most out of your workout. FitnessTrainer.com can help you spice up your treadmill routine with these calorie-burning and fat-blasting exercises.
Got the gym going up on a treadmill
One of the best ways to maximize your treadmill workout is by running incline intervals. Steadily increase and decrease the incline of the treadmill to mimic a hilly terrain. Even though it’s tougher to keep up the pace on an incline, challenge yourself to go faster. The great thing about a treadmill is that the machine controls the speed at which you have to run — so go as fast as you can!
- Minutes 0-5 at 3.5 speed and 2 percent incline
- Minutes 5-7 at 3.5 speed and 4 percent incline
- Minutes 7-9 at 3.7 speed and 6 percent incline
- Minutes 9-11 at 3.7 speed and 8 percent incline
- Increase speed by .2 every four minutes and incline by 2 percent every two minutes.
A step in the right direction
Walking on a treadmill can be just as effective as running — if you do it the right way. Try sideways walking or backwards walking to get an intensive cardio workout that will also strengthen your balance. As you exercise, switch back and forth from walking forward to backward to sideways and gradually increase the speed on the treadmill.
- 5 minutes of walking forward at moderate pace
- 5 minutes of walking forward at brisk pace
- 5 minutes of walking backward
- 5 minutes of walking sideways leading with right leg
- 5 minutes of walking sideways leading with left leg
- 5 minutes of cool-down
But television turns your brain to mush
Whether you’re in a gym or living room, there’s probably a TV directly in front of your treadmill. Use it as a tool to motivate yourself and pick up the pace during your workout. During each commercial break of the Yankees game, Mad Men episode, or whatever you want to watch, turn up the tempo on the treadmill two minutes faster than what you normally run. You’ll wear yourself out just by watching TV.
- Run at a natural speed of 5.5 to 7.5 while the show is playing.
- Switch to a sprint at 6.5 to 8.5 during commercial breaks.
- Repeat until exhausted.
HIIT me with your best shot
If you enjoy HIIT, try the fitness philosophy’s version of a treadmill workout. All you have to do is very short intervals at a very high tempo. Start with 8 x 1 high-tempo intervals and include a one-minute cool-down period between each, during which you walk or job. You can adjust the recovery time by a minute or so if you’re a HIIT newbie and need a longer break between sprints.
- Warm up for five minutes by gradually increasing from a walk to a light jog.
- Do eight one-minute sprints at an 8-10 pace with a minute of recovery in between.
Now that you know some new ways to crank up the heat on your treadmill workout we hope you’re excited to try them. Whether you like running hills, doing HIIT workouts or would rather be watching TV than exercising, there’s something on the treadmill for everyone.