When it comes to getting fit, most of us think of the treadmill as our trusty yet tedious companion - something we begrudgingly climb on to walk, jog, or run in place for as long as our willpower can hold out.
Yet while the treadmill may not seem like the most exciting piece of gym equipment, it holds surprising potential as a versatile and effective workout tool.
When programmed properly, a treadmill session can zap calories, build endurance, and strengthen your entire body - all while letting you catch up on your favorite Netflix shows.
In this post, we’ll share some of our top treadmill workouts that make the time fly by so you can reach your fitness goals in no time.
Strap in and get ready to rethink the mundane treadmill workout for good:
Best Treadmill Workouts
Here are a couple of treadmill exercises and workouts you can do for increased fitness:
1. Hill Climbing
Hill climbing on a treadmill offers a myriad of benefits for both cardiovascular health and muscle engagement. The incline variation activates different muscle groups, particularly targeting the calves, quadriceps, and glutes.
This workout helps improve overall leg strength and endurance. The uphill simulation also enhances cardiovascular fitness, as the heart works harder to pump blood against gravity.
Additionally, hill climbing can assist in calorie burning and weight management, making it an effective choice for those seeking a challenging and efficient treadmill workout that targets both lower body strength and cardiovascular health.
How to do it?
Step 1: Warm-up (5-10 minutes)
- Start with a brisk walk or light jog to increase your heart rate.
- Perform dynamic stretches focusing on your legs and lower body.
Step 2: Incline Adjustment
- Begin at a flat or low incline level (around 1-2%).
- Gradually increase the incline to simulate uphill terrain.
Step 3: Starting the Climb
- Begin with a moderate pace and find a comfortable rhythm.
- Maintain an upright posture and engage your core muscles.
Step 4: Intensity Variation
- Periodically increase the incline for short intervals to challenge yourself.
- Alternate between moderate and challenging inclines throughout the workout.
Step 5: Cool Down
- Gradually decrease the incline.
- Finish with a 5-10 minute cool-down at a flat or slightly inclined surface.
2. Endurance Run
Engaging in endurance runs on a treadmill provides an excellent opportunity to build cardiovascular stamina and respiratory endurance. This type of sustained aerobic exercise strengthens the heart and lungs, improving their efficiency over time.
As the body adapts to prolonged running, it enhances overall cardiovascular health, reduces the risk of chronic diseases, and contributes to weight management.
Endurance runs ae among the treadmill workouts for beginners that also have positive effects on mental well-being, promoting stress reduction and a sense of accomplishment as distance goals are achieved.
This type of workout is versatile and adaptable to various fitness levels, making it accessible for beginners and challenging for seasoned runners.
How to do it?
Step 1: Warm-up (5-10 minutes)
- Start with a light jog or brisk walk to prepare your muscles.
- Perform dynamic stretches for your legs, hips, and lower back.
Step 2: Set a Comfortable Pace
- Begin running at a pace that allows you to maintain a conversation.
- Find a speed that you can sustain for an extended period.
Step 3: Focus on Form and Breathing
- Maintain proper running form: relaxed shoulders, arms swinging naturally, and light on your feet.
- Focus on steady and controlled breathing.
Step 4: Gradual Progression
- Start with a 20-30 minute run and gradually increase the duration as your endurance improves.
- Consider increasing the pace or incline slightly for added challenge over time.
3. Fartlek Training
Fartlek training on a treadmill offers a dynamic and adaptable workout that combines the benefits of both aerobic and anaerobic exercise. By incorporating bursts of high-intensity intervals with periods of moderate activity, fartlek training improves cardiovascular fitness and helps burn calories efficiently.
The varied pace and intensity engage different energy systems, contributing to enhanced endurance and speed. This type of treadmill workout also adds an element of unpredictability, making it mentally stimulating and preventing monotony.
Fartlek training is particularly beneficial for those seeking a versatile and challenging treadmill routine that can be customized to individual fitness levels and goals.
How to do it?
Step 1: Warm-up (7-10 minutes)
- Begin with a light jog or brisk walking.
- Include dynamic stretches to prepare your muscles.
Step 2: Establish Baseline Pace
- Start at a comfortable running pace for a set time or distance.
Step 3: Intervals
- Periodically increase your speed for short bursts (30 seconds to 2 minutes).
- Alternate between these high-intensity intervals and a moderate baseline pace.
Step 4: Unstructured Variation
- Mix in spontaneous changes of speed and intensity throughout the workout.
- Use markers like time, distance, or song changes to guide your intervals.
Step 5: Cool Down
- Gradually decrease your pace to a walk.
4. Crosswalk Simulation
Simulating a crosswalk on a treadmill introduces lateral movements, offering a diverse set of benefits for the body.
This workout engages muscles not typically activated during straightforward running, targeting the inner and outer thighs, as well as the hip abductors. The lateral movements enhance balance and stability, contributing to improved overall coordination.
Incorporating variety in movement patterns also reduces the risk of overuse injuries associated with repetitive forward motion.
Crosswalk simulation on a treadmill is an effective way to add functional fitness elements to your routine, promoting a holistic approach to strength, balance, and agility.
How to do it?
Step 1: Warm-up (5-10 minutes)
- Start with a light jog or brisk walk.
- Incorporate dynamic stretches focusing on lateral movements.
Step 2: Lateral Movement
- Introduce sideways walking or shuffling on the treadmill.
- Focus on maintaining balance and proper form.
Step 3: Variety in Movement
- Incorporate diagonal walks, grapevines, or side shuffles for diversity.
- Use the treadmill handrails for stability as needed.
Step 4: Intervals and Direction Changes
- Combine forward and lateral movements in interval fashion.
- Change directions periodically to engage different muscle groups.
Step 5: Cool Down
- Gradually reduce the intensity of lateral movements.
5. Tabata Training
Tabata training on a treadmill is a high-intensity interval workout known for its efficiency in improving cardiovascular fitness and promoting fat loss.
The short, intense bursts of exercise followed by brief periods of rest create an afterburn effect, where the body continues to burn calories post-workout. This type of treadmill workout training is time-effective, making it suitable for individuals with busy schedules.
Tabata sessions on a treadmill not only enhance aerobic capacity but also contribute to increased anaerobic power and endurance.
The adaptability of Tabata intervals allows for customization based on fitness levels, offering a challenging yet scalable workout for individuals of varying athletic abilities.
How to do it?
Step 1: Warm-up (5-8 minutes)
- Begin with a light jog or brisk walk.
- Perform dynamic stretches to prepare your muscles.
Step 2: 20-Second Intervals
- Sprint or run at maximum effort for 20 seconds.
- Followed by a 10-second rest or slower pace.
Step 3: Repeat Intervals
- Complete 8 rounds of the 20-second sprint and 10-second rest intervals.
- Adjust speed and incline to increase intensity.
Step 4: Cool Down
- Gradually decrease your pace to a walk.
- Finish with a 5-10 minute cool-down and static stretches.
Conclusion
The best treadmill workouts consist of incorporating short intervals of higher effort and intensity as well as recovery periods.
Incorporating these is an excellent way to increase your fitness level and enhance your performance when outside running or going for a jog in the park.
Not only will it help you stay motivated but incorporating all five of these treadmill workouts adds variety which is key to any workout regimen.
