The treadmill is a piece of equipment so many of us love to hate. But in the dead of winter, the sweltering dog days of summer, or so many instances actually, it can be a great option for a quality workout.
Here are three workouts that will help break up the monotony of a steady-state treadmill walk or run. They’ll deliver some real health and fitness benefits as well!
Hill Workout
- Set treadmill to 1 degree incline
- Warmup Walk 2 minutes
- Warmup Walk or easy jog 3 minutes
- 2 minutes jog at 1 degree incline
- 1 minute jog at 2 degrees incline
- 2 minutes jog flat incline
- 1 minute jog at 3 degrees
- 2 minutes at 1 degree incline
- 1 minute walk or jog at 4 degrees incline
- 2 minutes at 1 degree incline jog
- 1 minute walk or jog at 5 degrees incline
- 2 minutes at 1 degree incline jog
- 1 minute walk or jog at 4 degrees incline
- 2 minutes at 1 degree incline jog
- 1 minute walk or jog at 3 degrees incline
- 2 minutes at 1 degree incline jog
- 1 minute walk or jog at 2 degrees incline
- 5 minutes easy cooldown walk or jog at 1 degree incline
Ladder Workout
- Set treadmill to 1 degree incline
- Warmup Walk 2 minutes
- Warmup Walk or easy jog 3 minutes
- 2 minutes easy jog
- 1 minute medium-pace run
- 2 minutes easy jog or walk
- 30 seconds hard effort
- 2 minutes easy jog or walk
- 1 minute hard effort
- 2 minutes easy jog or walk
- 90 seconds hard effort
- 2 minutes easy jog or walk
- 1 minute hard effort
- 2 minutes easy jog or walk
- 30 seconds hard effort
- 2 minutes easy jog or walk
- 1 minute medium pace run
- 5 minutes cool down jog at 1 degree incline
HIIT Interval Workout
- Set treadmill to 1 degree incline
- Warmup Walk 2 minutes
- Warmup Walk or easy jog 3 minutes
- (repeat this circuit 1-3 times)
- 2 minutes medium pace run
- 1 minute kettlebell swings off the treadmill
- 2 minutes medium pace run
- 1 minute walking lunges off the treadmill
- 2 minutes medium pace run
- 1 minute squats off the treadmill
- 2 minutes medium pace run
- 5 minutes easy cool down
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