8 Must Try Treadmill Workouts for All

Working out might become boring at times, especially if you're new to it. The question is; is there anything that you can do to spice up your boring workout routines? Zumba, dancing, and sports are undoubtedly more effective ways to reduce weight, but who knew that treadmills could be used for purposes other than running?

Gym treadmill are one of the most popular workout machines that can help you improve your respiratory capacity, burn calories, and build up physical strength. But today, we've got something more engaging for you. If you, too, are always looking for ways to improve your fitness regime and don't want boredom to hinder your fitness goal, here are some unique exercises you can do on the treadmill rather than just running or walking.

Treadmill Routines  to Try Beyond Walking

Treadmill workouts can be really fun if you look at the number of exciting workout options other than walking. You can level up your treadmill workouts with some high-power routines designed to boost calorie burn, build muscle, and maximize your fitness gains. Ditch the boring walking and embrace these challenging variations for a total-body workout. 

1.Hill Climbs

Hill climb is one option for incline workouts that encourages individuals to spice up their training on. Individuals can easily adjust the incline to mimic the feeling of hiking or trekking that too without dealing with the hardships of high heat and injuries due to uneven surfaces as they brisk walk or light jog.

How to Do: You may begin your workout by setting the incline at 2% and a speed of 3 mph and gradually increase to an 8% incline on your home or commercial running machines. Also, you can alter your incline throughout your workout to make the workout more intense and challenging.

2.  The 12-3-30 Workout

Over the past few years, the 12-3-30 workout has been very popular on social media because of its simplicity and efficiency. This treadmill routine is perfect for individuals who want to target the lower body and core muscles at the same time. It is one of those workouts that strikes a balance between speed time and the perfect inclined and the perfect inclined to boost heart rate and cardiovascular activity.

How to Do: for this workout, individuals need to set the incline at 12% percent, and the speed to 3 mph as they walk for 30 minutes. This simple exercise balance is your heart rate and ensures stability for people who are new to fitness.

3. Walking Lunges 

If you own the best treadmill for home gym but do not have enough space to warm up exercises to start try warming up with walking lunges. This exercise works your glutes and tones your thighs. It is a really good free workout that helps to study that helps to stimulate the muscles and activate them before you engage in intense exercises.

How to Do: Stand on the treadmill, feet apart. Set your machine's speed to 3 mph, extend your left foot forward and move your body downward in a regular lunge, then repeat the exercise with the reverse foot. Make sure to maintain the right posture while training to avoid injuries.

4. Side Shuffles

Side shuffles are one of those low-impact exercises that can help you tone your inner and outer thighs. It also strengthens your calves and regulates cardiovascular functioning. This exercise is a great way to improve your stamina. If you are looking forward to a fruitful cardio session, this exercise is the way to go about it. 

How to Do: Stand sideways on the treadmill, with your feet apart. Set the pace to 3 to 5.5 mph and begin doing side shuffles. To prevent injury, keep your knees slightly bent for better results. Maintain balance by switching between sides. Continue for a few reps, but avoid overworking your knees.

5. Walking Plank

Planks are counted among the most effective exercises for targeting the core, back, and leg muscles. This can take your treadmill exercise and can take your treadmill workouts to the next level. By investing in the best gym treadmill and performing the workout correctly you can strengthen your arms and shoulders along with the lower body muscles. The trick to getting the best results in avoiding injury with this exercise is correct posture.

How to Do: To get the best results out of this exercise keep your treadmill at a very low pace, like 1 mph to 2 mph. Get behind the treadmill and keep your arms and legs apart at shoulder-width. Make sure to get your hands and legs in the plank position with your back straight to get an outstanding outcome without injuries.

6. Reverse Mountain Climb

Performing reverse mountain climbs on running machines is a fantastic way to strengthen your back while also engaging your core. Additionally, this exercise effectively works your shoulders as you stabilize your body throughout the workout. 

How to Do: Start by setting the treadmill to a slow pace, between 1 mph and 2 mph, depending on your training level. Place yourself behind the treadmill, facing away, with your hands placed on the floor and your feet on the treadmill base. As the treadmill begins to move, bring one leg towards your chest, then switch, extending the first leg back while bringing the second leg in. 

7. Treadmill Push 

Treadmill push is a wonderful exercise for targeting your upper body alongside helping to enhance leg mobility. For this, your treadmill needs to be off and you need to imitate pushing this machine as you run to burn calories and target calf muscles. This workout can be very challenging with the running belt of your machine in motion.

How to Do: Get on your treadmill while it is off and take a position as you normally would for workout. Your arms would be in a lower pushup position. Start to apply force towards the treadmill as you start to run. Increase your speed by pushing your feet firmly on the running belt and repeat the same with breaks in between.

8. Incline Push-Ups

You might not find a space for your push-ups because the gym incline benches are always taken by someone on the other. But if you can spot a vacant treadmill, it can be used as an excellent alternative to the regular benches for incline push-ups that help target the core muscles and triceps.

How to Do: Keep the treadmill turned off and get your body in the standing wall push-up position. Place your hands on the handles of the treadmill just like on the wall or workout bench and your feet on the sides of the treadmill. Keep your back straight and perform a push-up by dropping your chest all the way down while keeping your arms close to your body vertically like a regular push-up. Bring your body back up and repeat this a couple of times.

Conclusion

Working out can be interesting only if you know how to use one machine in different ways. All you have to do is look up the best treadmill in India if you workout at home or find a good gym where you can try new exercises to keep boredom away and burn calories in a fun way.

FAQs of 8 Must Try Treadmill Workouts for All

1. Should one always use the incline on the treadmill?

Ans. Using an incline can increase the intensity of your workout, mimicking uphill walking or running, which engages different muscle groups. 

2. Can treadmill workouts improve endurance?

Ans. Yes, treadmill workouts can significantly improve your cardiovascular endurance especially those that involve interval training, or running.

3. What is interval training on a treadmill?

Ans. Interval training involves alternating between high-intensity activities like running or sprinting and low-intensity exercises like walking. 

4. Is it possible to do a full-body workout on the treadmill?

Ans. Yes, it is possible to do a full-body workout on the treadmill. You can target the lower body and  upper body together by adding free weights with walking or running.

5. How can I prevent injuries while using the treadmill?

Ans: To avoid  injuries, focus on proper form, start with a low intensity and wear appropriate shoes with cushioning.