There are so many workouts you can do on the treadmill, but today I’m gonna share with you some workouts that you might never have done before. So are you ready to change up your treadmill workouts and do something new?
Yessss! Should be the answer…
Image Credit – Nastya via Flickr
Why Change Is Good?
The treadmill is your best ally when it comes to keeping your running alive all year around, especially during the winter when outside weather conditions can force you to take a long sabbatical from hitting the pavement.
Nonetheless, things on the treadmill can get a bit boring and stale. And anyone who hopped on this machine before knows that running in place can be a total drag. But it doesn’t have to be.
Today I’m sharing with you three of my “not-so-standard run-for-the-mill” treadmill workouts.
The 3 workouts I’m sharing with you today will supercharge your treadmill sessions, increase your athletic performance and make your training more enjoyable.
The 3 Powerful Treadmill Workouts You Have to Try
Image Credit – Julia Clark via Flickr
1. The Strength Treadmill Workout
By far, this is my favorite way for mixing cardio training with strength building, beside CrossFit training. I love the combo and it’s so challenging.
Incorporating strength moves—think squats, lunges, bench presses and so on—onto your treadmill workout is the best way change things up and help you get stronger an fitter in the shortest time possible.
After a through warm-up of 5-minute jogging at a slow pace, followed by dynamics moves and ballistic stretches to you get your body ready and up for the task ahead, perform the following 5 rounds:
Note: Please take no more than one minute of recovery between each round. Keep it challenging and keep your heart rate elevated the entire time.
Round 1: Three-minute run at 5K pace, followed by 30 mountain climbers, and 20 push-ups.
Round 2: Three-minute run, followed by one minute plank hold on elbows, and 30 Russian twists.
Round 3: Three-minute run, followed by 15 kettlebell deadlift, and 20 kettleble swings
Round 4: Three-minute run, followed by 30 air squat, and 20 lunge-steps.
Round 5: Three-minute run, followed by 20 thrusters, and 20 burpees.
Aim to complete the workout in less than 50 minutes. But please, make sure to pace yourself the entire time and stay within your fitness level.
2. The Side-Shuffles Workout
Running forward is not the only type of running you can on the treadmill. And to make your treadmill workout more challenging and fun try side stepping.
Also known as side shuffles, this is a great way for shaking things up, and it’s ideal for working on your obliques, abs, calves, and hips. This type of running will also challenge your balance and core stability like nothing else.
The little caveat here is to make sure you are spending equal time on both sides of your body. Balance is what it’s all about.
Here is how to do it.
The key to safe side shuffling is to start slow and build it up gradually. This is really an awkward type of running and you need to get used to it before you up the ante by increasing speed.
If you have never done side shuffling before, then you must start at a slow pace of no more than 2 mph with no incline, while clinging to the handlebars. Only go hands-free once you feel confident enough.
After a proper warm-up of five to ten minutes of slow jogging, turn yourself to the right side of the treadmill so you are completely facing right.
Hold onto the handrail, set the speed at no more than 3 mph, and start doing quick and rapid side shuffles, landing softly on the balls of your feet, for one full minute.
Stay low on your legs by bending your knees, also make sure to not let your feet cross each other. Keep your eyes up and body tall, back flat, core engaged the entire time.
Once you are done with the right side, face forward again, then flip to other side of the treadmill and start shuffling on your left side.
In my experience, my right side feels more natural than the left. You will probably feel the same.
Repeat the process for 15 to 20 minutes then finish it off with a cool down.
Image Credit – Only Atoms via Flickr
3. Pyramid interval workout
If the above workouts are too much for you or don’t want to change things up, then here is a workout that will take your typical intervals to the next level.
Pyramid intervals involve starting with short bursts of speed, then peaking at the longest surge of high intensity in the middle of your workout before coming back down.
Next time you hop on a treadmill do the following:
Warm up for 10 minutes at 2 to 3 mph, then perform the following:
1-minute sprint followed by 1 minute recovery.
2-minute sprint followed by 2-minute recovery
3-minute at hard effort followed by 2-minute recovery
4-minute at a challenging pace followed by 4-minutes recovery.
3-minute at hard effort followed by 3-minute recovery
2-minute sprint followed by 2-minute recovery
1-minute sprint at your full speed and power, followed by 1-minute recovery.
Finish off the workout with a 5-minute slow jog as a cool down.
Here you have it for today.
Hopefully, these three treadmill workouts will come in handy.
Just make sure to take action and start doing them ASAP. After all, success hinges on your speed of implementation.
In the meantime, thank you for reading for my post. Please feel free to leave your comments and questions below.
Featured Image Credit – Jason Leo via Flickr