June 15, 2024

Heart Sofiron

Keep this treasure Safe

Treadmill Workouts You Can Try Today

3 min read

Working out at home has become a huge trend for so many people today. Time restrictions, bad weather or other restraints are no longer reasons to skip on working out. Setting up a home gym is a great investment for people’s health and fitness.

The most common home equipment is the treadmill. Some people think that the workouts you can do in the treadmill is limited. They think that treadmills mean you will walk or run and that’s it. But you will be surprised that you will never run out of a treadmill workout to try out. You will be able to target strength, stamina, heart rate, and speed with these creative workouts.

Best Treadmill Workouts: More Than Just Walking and Running

We rounded up a few treadmill workouts that are great for weight loss, fat burning and interval training. Before jumping into the workouts, make sure to do warm ups so you can avoid injuries. Begin by walking at 2.5 to 3.5 miles per hour for about 60 seconds. You can then start lengthening your strides for 5 more minutes, with an incline of 6% before returning to normal steps. Once you are all warmed up, you can begin on any workout.

30-Seconds Sprint Interval Workout

Start with setting the treadmill at a 1% incline and walk at a normal pace for one minute. Warm up some more by jogging for 5 minutes. Make sure to get your blood pumping and muscles ready. Increase your pace for 30 seconds then recover to 90 seconds of easy jogging. Repeat these jogging intervals 9 more times for a total of 18 minutes. Finish with a cool down for 4 minutes by jogging at an easy pace, either a brisk walk or easy jog. Total treadmill time should be for 30 minutes.

Side Stepping Treadmill Workout

Begin by walking at an easy pace for one minute, with your treadmill set a 1% incline. To ensure that you will be safe, do this workout at 3-3.5 miles per hour only. Continue jogging at a more brisk pace for 4 minutes. Hold on to the side rail as you turn your body to the side. Go into a squat and start on side-shuffling your feet. Do side stepping for 30 seconds before going back to walking forward. Pick up the pace to running for 2 minutes, then go back to the 30 seconds of side stepping. Do this until you have reached 20 minutes. Cool down for 5 minutes. Total treadmill workout time should be 30 minutes.

Run The Flats or Walk The Hills

Running and walking is alternated in this workout. You can also target your glutes as you run and walk. Total treadmill workout time should be 30 minutes. Begin by:

  • Start with a warm up! Put the treadmill in a 1% incline for 5 minutes of easy jogging or brisk walking.
  • Walk for 1 minute in an incline of 2%.
  • Go back to a 1% incline and run at a comfortable pace.
  • Walk for 2 minutes at a 3% incline.
  • Go back to 1% incline and run again for 2 minutes.
  • Increase the incline to 4% as you walk for 3 minutes.
  • Run for 3 minutes with an incline of 1%.
  • Walk for minutes and increase the incline to 4%.
  • Go back to a 1% incline and run at a comfortable pace for 4 minutes again.
  • End your workout with a cool down for 5 minutes. Do it by easy jogging or brisk walking.

Calorie-Blast Pyramid Workout

If you are up to burn lots of calories using your treadmill, then this workout is the one for you. This workout also combines running and walking which will help you to exercise at the right pace. Begin with your treadmill set at 1% incline and do a 3-minute warm up by jogging or brisk walking. Continue by doing the next intervals of:

  • 30 seconds of medium running or walking
  • 1 minute medium running or walking
  • 2 minutes medium running or walking
  • 3 minutes medium running or walking
  • 4 minutes medium running or walking
  • 3 minutes medium running or walking
  • 2 minutes medium running or walking
  • 1 minutes medium running or walking
  • 30 seconds hard running or walking
  • Finish with 2 minutes of cool down jogging or brisk walking.
heartsofiron2.com | Newsphere by AF themes.