4 Great Treadmill Workouts

There are plenty of ways to mix up your indoor running routine that engage your brain and produce maximum results. The treadmill is a convenient piece of exercise equipment because you do not have to depend on climate. You can also get creative with your routine so it does not get boring. Here are some suggestions on how to spice it up.

Total Body Workout

This workout requires you to be on and off the treadmill. It provides cardio with some strength training and benefits the belly, arms and legs. Because the running portion involves quick bursts of sprints, you will burn plenty of calories. This circuit will take about 35 minutes. You will need to have light 3 to 5 pound weights ready to go!

Here is the routine:pushups-on-a-treadmill pic

  • Warm up for 5 minutes with a light jog on the treadmill
  • Perform 15 push ups
  • Get back on the treadmill and run for 1 minute. Bump up your speed by about 1 to 1.5 mph and sprint for 30 seconds of this running time. Repeat this interval pattern 3 times (1 minute run, 30-second sprint, 1 minute run, 30-second sprint, 1 minute run, 30-second sprint)
  • Hop off and hold a plank for 1 minute. Then perform 20 bicycle crunches.
  • Repeat the treadmill work. (Run for 1 minute, then sprint for 30 seconds. Repeat 3 times).
  • Do 15 tricep dips on a bench or chair and 20 squats.
  • Cool down with a 5-minute jog

Beginners can modify the treadmill portion so that they are doing a 1-minute walk followed by a 30-second run, instead of running and sprinting.


Pick a Card

Grab 4 index cards and on each write the word RUN, SPRINT, WALK, or JOG. Place the cards in an envelope and keep it near the control panel of the treadmill. Warm up for a mile and then pick a card from the envelope. Do what the card says for 3 to 4 minutes. If the card says run, start an easy training pace; if the card says jog, stick to your warm up and cool down pace. Sprint means go fast enough to push yourself, but never go so fast that you are going all out. The variety keep people on their toes and interested. It is very easy to get stuck running one pace, this livens it up a bit.


TV WorkoutTV on treadmill pic

The television can be used for more than a distraction to pass the time when you are working out. If you are watching a show that is a 1/2 hour in length, the program will actually last about 22 minutes, with 8 minutes of commercials. You can run hard or jog during the 22 minutes and slow down for a break on the commercials. This can also be done with music. Go hard to the beat of the music and then on the next song slow down. Repeat!



This is a classic speed drill that gradually increases the length of your intervals by 1 or 2 minutes. You will have some recovery time between each of your fast runs and then you will decrease your intervals in steady increments.

Here is an example of a ladder workout:

  • Warm up for 1 mile
  • Pick up your speed for 2 minutes
  • Slow down (Recovery Period) for 2 to 3 minutes
  • Pick up the pace for 4 minutes
  • Slow down (Recovery Period) for 4 to 5 minutes
  • Pick up the pace for 6 minutes
  • Slow down (Recovery Period) for 6 to 7 minutes

The ladder will depend on your fitness level. You may not want to keep increasing your intervals until you are ready. You will eventually want to head back down, decreasing the length of your intervals in stead increments.sweating on treadmill pic


Here is an example of decreasing your time in steady increments back down the ladder:

  • Pick up your speed for 6 minutes
  • Slow down (Recovery Period) for 6 to 7 minutes
  • Pick up your speed for 4 minutes
  • Slow down (Recovery Period) for 4 to 5 minutes
  • Pick up your speed for 2 minutes
  • Slow down (Recovery Period) for 2 to 3 minutes
  • Cool down

The ladder workout is quite popular. Most individuals performing this exercise love the fact that they work to a certain time goal and then can work their way back down. Each recovery period should be for as long as you picked up the speed prior. Longer recovery times train the body to produce less lactate as each speed up. Lower lactate levels can allow you to run for longer without reaching exhaustion. This can lead to better performance.

Premier Physician Weight Loss LinichPremier Physicians Weight Loss and Wellness

2650 Lake Sahara Dr. Ste. 100

Las Vegas, NV 89117

(702) 822-7400



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