Introduction
Let’s get real here. Running on a treadmill can be quite boring at times. However, the best part is that when it’s about a treadmill, you can always experiment and make the routine interesting. There are numerous benefits of treadmill workouts. They are a great way to boost your heart rate to a healthy point. It also works out as a great warm-up for your exercises.
You can either buy a small treadmill or a walking pad treadmill for these workouts. You can find several treadmill workouts online and enjoy the benefits of the same. While there are 30-minute treadmill workouts, you can also opt for a 20-minute intensive treadmill work out for the best results.
Before you finalize on the type of workout you wish to do, the first thing you need to invest in is a foldable treadmill. These compact treadmills are the best option for those looking to save some space. Also, portable treadmills are now in the trend. Carry your workout along with you anywhere, anytime. Now let’s have a look at the 20 best treadmill workouts for a super fit body.
To get a perfect portable treadmill, you can read this comparison review of top 10 best portable treadmills.
1. Run The Flats/ Walk The Hills
This is a good workout if you like to switch between walking and running. The exercise does a lot of benefits to your body.
Warm-Up: First, you need to start with a warm-up for the HIIT treadmill workout. Either try brisk walking or simple jogging at 1% incline.
1 Minute: Boost the incline to 2% and then start walking for a minute.
1 Minute: Then, reduce the incline to 1%. Start running at a low pace for a minute.
2 Minutes: Boost incline to 3%. Start walking for 2 minutes.
2 Minutes: Again reduce the incline to 1% and run for 2 minutes.
3 Minutes: Boost incline to 4%. Start walking for 3 minutes.
3 Minutes: Reduce incline to 1% and run for 3 minutes.
4 Minutes: Boost incline to 4% and walk for 4 minutes.
4 Minutes: Reduce to 1% incline and run for 4 minutes.
Completion: Finally, complete the 5-minute work out by brisk walking or jogging.
2. Side Stepping Workout
Build up your energy with this fun treadmill work out. This is a speedy work out that aims at your entire body. This workout combines walking and running.
4 Minutes: First, set the running treadmill at 1% incline. Then, warm up by brisk walking for a minute. Continue the warm-up for the next four minutes by simply jogging.
30 seconds: Get back to your walking pace. Then hold onto the side rails and turn the body to the side. Get in a squat position and side shuffle your legs. Continue the side-stepping for close to 30 seconds. Later, return to your walking pace.
2 Minutes: Start running on the fold-up treadmill for 2 minutes. Get back to walking for 30 seconds. Simultaneously, side step for 30 seconds with intervals of side shuffles on each side.
2 Minutes: Continue with your 2 minutes simple running with 30 seconds of side shuffles. Do it for 20 minutes.
5 Minute: Finish off the workout on the electric treadmill with a 5-minute warm-up.
3. 30 Second Sprint Interval
This is another work out that helps you get your dose of workout if you are running late. This exercise is considered to be the best to lose weight and build energy.
1 Minute: First, set the slim treadmill at an incline of 1%. Walk at an easy rate for a minute or so. Continue the warm-up routine with simple jogging for 5 minutes. Keep a steady pace. This simple exercise will get your muscles and body pumping ready for a workout routine.
30 Sec-90 Sec: Pick up your rate to a hard effort for close to 30 seconds. Then recover with 90 seconds of jogging.
18 Minutes: Continue the sprint and recovery for 9 times more. This will make it for a total of 18 minutes.
4 Minutes: Finish the workout with a 4-minute warm-up.
4. Calorie Blasting Workout
3 Minutes: Set the space saver treadmill at an incline of 1%. Start the warm-up for 3 minutes. You can either brisk walk or easy jog.
30 Seconds: Easy running for 30 seconds and 30 seconds walk.
1 Minute: Easy running for 1 minute and 1-minute walking.
2 Minutes: Easy running for 2 minutes and 1 minute walking.
3 Minutes: Easy running for 3 minutes and 1-minute walking
4 Minutes: Easy running for 4 minutes and 1-minute walking
3 Minute: Hard running for 3 minutes and 1 minute walking
2 Minute: Hard running for 2 minutes and 1 minute walking
1 Minute: Hard running for 1 minute and 1-minute walking
30 Seconds: Hard running for 30 seconds and 30-second walking
Complete the work out with a 2-minute workout.
5. Gauntlet Workout
Combine the non-electric treadmill workout with full-body strength moves. You can do so by running sets. Hop on and off the treadmill. This will boost your heart rate and pump your muscles up making for an interesting workout. Continue the HIIT treadmill work out for 20 minutes with regular breaks or intervals. This workout primarily works on your arms, muscles, and core.
5-10 Minutes: Warm Up
60 Seconds: Run at 8mph to 10mph
30 Seconds: Perform pushups
60 Seconds: Perform planks
60 Seconds: Run at 3mph to 4mph
Repeat this workout for 4 to 6 times.
5 Minute: Cool down your body by simple walk or jog.
6. Around The World Workout
This workout will improve your speed and boost concentration. Though you might maintain a pace, the incline will burn calories.
5 Minute: Warm up for the routine. Jog or brisk walk
1 Minute: Perform side to side shuffle with right leg leads
1 Minute: Perform side to side shuffle with left leg leads
1 Minute: Do power skips
1 Minute: Then, perform walking lunges
1 Minute: Take a one minute jog
Repeat for 3-4 times and increase the incline by 2% every time.
5 Minute: Warm down by easy jog or walking.
7. Sprint Ladder Workout
This workout is for experienced runners. Witness the burn of calories and increase in energy.
5-10 Minute: Warm up your body for the routine. Either jog or brisk walk
60 Seconds: Walk/jog at 7mph
60 Seconds: Walk/jog at 5mph
45 Seconds: Walk/jog at 8mph
60 Seconds: Walk/jog at 4mph
30 Seconds: Walk/jog at 9mph
60 Seconds: Walk/jog at 3mph
30 Seconds: Walk/jog at 10mph
90 Seconds: Walk/jog at 3mph
Repeat
5 Minute: Warm down by walking or jogging.
8. Never a Flat Moment Workout
You will burn a ton of calories in this workout and will help you lose that extra weight. Making use of an incline helps you to exert less pressure.
3 Minute: Warm up by setting the incline to 1% for 1 minute at 3mph and 2 minutes for 3.5mph.
2 Minutes: Walk/jog for 2 minutes at 3.5mph with 7% incline
2 Minutes: Walk/jog for 2 minutes at 4 mph with 4% incline
2 Minutes: Walk/jog for 2 minutes at 2.8mph with 10% incline
2 Minutes: Walk/jog for 2 minutes at 3.2mph with 6% incline
2 Minutes: Walk/jog for 2 minutes at 3mph with 8% incline
1 Minute: Walk/jog for 1 minute at 3mph with 3% incline
7 Minutes: Running at 5% incline for 1 min at 6.5mph, 1 min at 3.5mph, 2 min at 6mph, 2 min at 4mph, 1 min at 3.2mph
11 Minutes: Endurance intervals at 3.2mph. Continue for 3 min at an incline of 15%, 1 min at 1% incline, 3 min at 10%, 1 min at 2%, and 3 min at 12%.
Relax for 3 minutes.
9. 5-4-3-2-1 Work out
This is a great workout if you love some variety in your routine. It boosts your endurance and balance.
4 Minutes: Perform for 60 seconds each at a speed of 3.4mph, 3.6mph, 3.8 mph, and 4mph.
5 Minutes: Hill runs with an incline of 2%. Perform for 30 seconds each at 4.4mph, 4.7mph, 5mph, 5.3mph, 5.6mph, 5.3mph, 5mph, 4.7mph, and 4.4 mph.
90 Seconds: Relax with no incline at 3.5mph.
4 Minutes: Perform a Tabata interval for 20 seconds at maximum speed. The. 10-sec rest. Repeat 7 times.
3 Minutes: Incline climb at 3.5mph for 30 seconds each at 6%, 8%, 10%,12%, 14%, 15%.
90 Seconds: Relax with recovery at 3.5mph and no incline
2 Minutes: Sprint & climb for 60 seconds for 6.5mph, 5% incline and 6mph at 4% incline.
90 Seconds: Recovery at 3.2mph with no incline
1 Minute: Sprint at 7mph with no incline
90 Seconds: 3.5mph recovery with no incline
30 Seconds: Super sprint at maximum speed
3 Minutes: Relax and cool down body.
10. Pressed For Time Workout
If you are in a hurry, then you can do this super fast work out and be energized. The workout is good for those looking to build their energy levels.
5 Minutes: Warm up your body. Set at 2.5mph to 3.5mph.
5 Minutes: Walk at 3 to 4.5mph. Perform 10 reps each. Front raises overhead press, lateral raises, and upright rows.
4 Minutes: Body recovery (Upper). Continue walking but rest dumbbells on the console.
Continue the recovery circuit and dumbbell two more times. Each time increases the incline by 3%.
5 Minutes: Cool your body at 3mph with 1% incline
11. Speed Endurance Workout
This workout helps you to boost your energy and increases your heart rate. This is a good workout for those looking to lose weight.
5-10 Minutes: Warm-up. Jog or walk at a comfortable speed
1 Minute: Run at a high speed such that your heart rate reaches 80% – 85%
1-2 Minute: Slow down your speed and jog or walk at a rate where your heart rate lies between 120-130 beats per minute
Alternate between runs and intervals for about 20 to 30 minutes
5 Minute: Relax and cool down your body.
12. Sidewinder Treadmill Workout
The sidewinder treadmill workout aims at the lower portion of your body like the hips and also helps boost your balance. Take regular breaks in between and perform sets.
5 Minute: Warm up by either walking or jogging. Increase the speed from 2.4mph to 3.5mph
2 Minutes: Sideways walk at 2.2mph. One minute facing right and one-minute facing left.
2 Minutes: Sideways walk at 2.4mph. One minute facing right and one-minute facing left.
1 Minute: Forward walk at 4.5mph
1 Minute: Forward walk at 3.5mph
2 Minutes: Sideways walk at 2.6mph. One minute facing right and one-minute facing left.
2 Minutes: Sideways walk at 2.8mph. One minute facing right and one-minute facing left.
1 Minute: Forward walk at 4.2mph
1 Minute: Forward walk at 3.5mph
2 Minutes: Sideways walking at 5% incline and 2mph. One minute facing right and one-minute facing left.
5 Minutes: Cool body
13. Back On Track Workout
This high speed work out sculpts your legs and helps boost your energy as well.
5 Minute: Warm up by walking at 2.5mph to 3.5mph
1 Minute: Stride at 4mph to 7mph with elongated strides
3 Minutes: Walk with 5% incline at 3mph to 3.5mph
1 Minute: Stride with 5% incline at 4mph to 7mph
3 Minutes: Walk with 8% incline at 3mph to 3.5mph
1 Minute: Stride with 8% incline at 4mph to 7mph
5 Minutes: Cool down
14. Power Treadmill Workout
The power work out is a speedy workout routine that aims at your arms, chest, and legs. Work up your muscles and get the dream fit body today.
5 Minutes: Warm up by either walking or jogging
1 Minute: Steady pace
1 Minute: Perform sprint
Repeat the intervals 6 to 10 times changing between sprint and steady-state pace
5 Minutes: Cooldown
15. Treadmill Strength Workout
This workout aims on building your core muscles and works over the entire body. Take regular breaks and perform sets.
5 Minutes: Warm up by either walking or jogging
1 Minute: Steady pace at 1% incline
1 Minute: Maintain your pace at 2%
1 Minute: Maintain your pace at 1% incline
1 Minute: Maintain the pace at 3%
Continue to alternate at 1 minute by 1%. Then higher the incline. Do this every set. Increase the incline till you reach the highest on the treadmill. Make sure to maintain a steady pace.
5 Minutes: Walk or jog to cool the body
16. Runners Speedy Workout
5 Minutes: Warm-up
30 Seconds: Perform strides(RPE 6+)
30 Seconds: Recovery by jogging or walking (RPE 6)
30 Seconds: Perform strides(RPE 6+)
30 Seconds: Recovery by jogging or walking (RPE 6)
1 Minute: Start jogging at 4% incline (RPE7)
1 Minute: Flat road recovery
2 Minutes: Perform hard running
1 Minute: Relax
1 Minute: Hard run
30 Seconds: Perform sprint
2 Minutes: Cool body
17. Strong Legs Workout
4 Minutes: Warm-up
30 Seconds: Perform squats off the treadmill
1 Minute: Walk for a minute
1 Minute: Walking lunges at 3mph
30 Seconds: Sprint at the highest speed
Repeat the squats for more 2 or 3 rounds
3 Minutes: 8% to 15% incline walk
18. Pyramid Treadmill Workout
30 Seconds: Walk for 30 seconds
30 Seconds: Easy walk
1 Minute: Walk for a minute
1 Minute: Easy walk
90 Seconds: Walk for 90 seconds
90 Seconds: Easy walk
2 Minutes: Walk comfortably
2 Minutes: Easy walk
90 Seconds: Walk
90 Seconds: Easy walk
1 Minute: Walk
1 Minute: Easy walk
30 Seconds: Walk
30 Seconds: Easy walk
19. Rise And Shine Workout
3 Minutes: Warm-up
4 Minutes: Run at 6.5mph
5 Minutes: Decrease speed to 4mph
6 Minutes: Increase speed to 6.7mph
7 Minutes: Decrease speed to 4mph
8 Minutes: Increase speed to 6.9mph
9 Minutes: Decrease speed to 4mph
10 Minutes: Increase speed to 7.1mph
Relax
20. Treadmill Run
Keep the incline at 1%.
5 Minutes: Warm Up
0-8 Minutes: Run at a speed of 6.0mph
8-12 Minutes: Increase speed to 6.5mph
12-15: Increase speed to 7mph
15-16: Increase speed to 7.5mph
16-18: Decrease speed to 6.8mph
18-19: Increase speed to 7.5mph
19-20: Decrease the speed to 7mph
5 Minutes: Cool off
Conclusion
In this article, we listed the best and simplest treadmill workouts for you to achieve your desired body. Now say no to excuses and try out these interesting workouts for yourself. Experience a new world of workouts and exercises with the treadmill and let’s switch things up a little bit. Do let us know your feedback and suggestions if any.