Undoubtedly there is nothing better than enjoying some fitness exercises outdoors, but this is not always possible because of the restricted time or the bad weather. Treadmills are becoming a really common home-equipment nowadays. Many people think that the exercises you can do on a treadmill are really limited. Are you too one of those wondering whether running is the only thing that a treadmill can provide you? There’s no need to worry.
In this article, we have presented the top 10 treadmill workouts for everyone who is interested in keeping their body in a good shape and want to get out of the boredom of just running on treadmill. By following these interesting treadmill workouts surely after some time you will notice that your strength, stamina, speed, heart rate, and duration will be increased.
Top 10 Best Treadmill Workouts
It is important to warm up before starting your workout in order to prevent future injuries. Start walking at 1.5-2 mph for 60 seconds and then start walking with your toe and then with your heel for 30 seconds each. Continue like this for 5 minutes and in the end put the incline to 6% and take some normal steps. Now cool down and if you feel ready for some intensive workouts, don’t waste your time.
Treadmill Hill Workout
Here is a good choice for all of them who love running over hills. This exercise will boost your speed, duration, and your stamina. In the first 5 minutes, the speed should be 5 mph and the incline 1%. Then change both of them for the next 30 minutes by adjusting the speed and the incline between intervals of 3-6.5 mph and 1-5% respectively. In the last 5 minutes set the speed level to 5 mph and the incline level to 1%.
Treadmill Hike Workout
This kind of exercise is more focused on your backside and its most important feature is that while the time passes the incline increases and the speed tends to fit your skills in order to offer you safety and ease. You can choose either the 45-minute workout or the 20-minute workout if the time isn’t in your favor.
- Start with a 5-minute warmup (speed: 3 mph/ incline: 2%)
- Exercise the rest of your minutes with the speed limits from 3.5 mph to 4 mph and incline levels from 4% to 12%.
- Keep the same rhythm in the last 5 minutes as in the beginning.
This workout aims to increase your heart rate, strength, duration, and stability.
- 5 minutes warmup (Gradually increase speed from 2.4-3.5 mph)
- 2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.2 mph)
- 2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.4 mph)
- 1 minute forward walking (Speed 4.5 mph)
- 1 minute forward walking (Speed 3.5 mph)
- 2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.6 mph)
- 2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.8 mph)
- 1 minute forward walking (Speed 4.2 mph)
- 1 minute forward walking (Speed 3.5 mph)
- 2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.8 mph – 5% Incline)
- 5-minute cool down. (Gradually decrease speed from 3 to 1.8 mph)
Pressed-for-time workout aims to work with your upper body. In order to perform this exercise, you need to hold in your hand something that weighs 2-5 pounds. Of course that you should hold them while you are walking and never while running as this may be risky for your safety. What does this workout include?
- 5 minutes warm up (2.5-3.5 mph).
- 5 minutes walking and doing 10 reps each: overhead press, front raises, upright rows and lateral raises.
- 4 minutes just walking (waiting for the upper body to recover; rest dumbbells and continue to walk).
- Repeating the second and the third step two times more after changing the incline to 3%.
- 5 minutes cool down (3 mph – incline 1%).
Sprint/ Interval Workout
Are you willing to get a good physic and to shed a few pounds? Sprint/ Interval workout is a perfect choice. It serves as a calorie burner and it raises your anaerobic capacity.
- Start with 10 minutes of warming up (Gradually increase speed from 3- 5 mph)
- Continue with a sprint in which your heart rate is 85-90% of its maximum. If you are wondering how to calculate your heart rate, all you need to do is to remove your age number from 220. (Increase speed gradually from: 4-9 mph)
- Continue with 2 minutes of slow walking, in which your heart rate goes from 120 to 130 beats per minute. (Speed 4 mph)
- Continue with 20-30 minutes of running and slow walking (2-3 mph).
- End it with 5 minutes of cooling down (Gradually decrease the speed from 3 – 0.5 mph)
This workout combines different kinds of exercises which aim to cause different changes to your body. Some of them are focused on your lower extremities, some on your upper body and others tend to burn more calories. It mixes full-body strength moves with running. Beginners might find it difficult so it would be good that this workout will be performed by more experienced exercisers.
- 5-10 minutes warm up through walking or jogging.
- 1 minute running (8-10 mph).
- 30 seconds kettlebell swings ( off the treadmill).
- 30 seconds push-ups.
- 1-minute plank.
- 1 minute running on treadmill (3-4 mph) .
- Repeat this entire procedure 5 to 6 times.
- 5 minutes of cooling down (Gradually slow your speed)
Never-a-flat-moment workout is a highly-efficient workout for burning calories and we guarantee you that you will feel the burn. Here are the steps you need to follow in order to perform this exercise.
- 3 minutes warm-up (Speed 3-3.5 mph)
- 2 minutes running (3.5 mph/ 7% incline)
- 2 minutes running (4 mph/ 4% incline)
- 2 minutes running (2.8 mph/ 10% incline)
- 2 minutes running (3.2 mph/ 6% incline)
- 2 minutes running (3 mph/ 8% incline)
- 1 minute running (3 mph/ 3% incline)
- 7 minutes running intervals (3.2-6.5 mph/ 5% incline)
- 11 minutes endurance intervals (3.2 mph/ 10-15% incline)
- 3 minutes cool down (Decrease speed gradually from 2.8 to 2 mph/ Incline from 3 to 1%)
If you want to strengthen your thighs’ muscles then all you need to do is side shuffles. This exercise is performed at speed limit between 3-3.5 mph. In order to do side shuffles, you should turn yourself to right on the treadmill and flex your knees, stay low in your legs but keep your eyes up and body tall and don’t let your feet cross each other.
This exercise is really similar to ordinary planks and if you find them difficult then you should put more effort on this one. So, differently from the common plank, you are used to seeing in this one your legs should be positioned out of the treadmill, but in a straight line with it and your hands should be on the running belt. Set the speed at 3 mph and go on!
This exercise concentrates on your hamstrings, glutes, triceps, and core. It has difficulty in performing it, but it is a real fun. Most of you may know what position to take, but for all of them who don’t, here is the explanation: set your speed to 1 to 2 mph, stay in a crab position, with your hands facing away from treadmill on the side of treadmill base, your feet flat on the floor, your hips elevated and your back facing the ground. Place your hands on treadmill belt and start walking your hands forward.
We really hope that this article has helped you and if you have already tried on of the workouts, let us know. We would be really delighted if you share your experience with us.