Easy Home Treadmill Exercises to Transform Your Body
Treadmill workouts are the most popular kind of gym exercise because they allow individuals to lose weight and burn many calories in a short amount of time. This versatile exercise machine has a lot to offer in terms of fitness other than just easy cardio and weight loss options.
This staple machine is available at almost every gym, making it accessible for all fitness levels. And in case you prefer working out at home, you can put together some amount and make a home treadmill a part of your daily routine. Even though having a workout machine at home makes training easier, building the right kind of training routine can take some effort.
So, let's explore some quick and easy exercises that you can perform with training at home.
Easy Exercises with Home Treadmill
Running machines can be as versatile as you want them to be for your training. Beginning from cardio to speed training, this machine can be used to build a complete workout routine at home within a limited space. Each targeted workout that you plan just requires a little bit of precision and the correct settings to give you the desired results.
Here are the exercises that you can do at home with a treadmill and without any hassle.
1. Core Workout
You may be very wrong, if you think that planks, leg raises, or an intense workout on an ab machine are the only ways to sculpt the abs. A home gym treadmill can also be used to work on your core.
For this workout, you need to begin with a 5-minute warm-up jog. Then turn off the incline of your treadmill to a limit suitable to your training level and sprint for at least 20 seconds. Alternate the sprinting exercise with 20 seconds of rest and repeat the same for a minimum of 10 times by squeezing your abs as you progress. End the workout with a cool-down jog to maintain the training rhythm.
2. Side-Stepping Workout
A good side-stepping treadmill routine is the hack to getting a perfectly toned body. The combination of walking, running, and side shuffles in this routine helps get different muscle groups in the lower body. With this single exercise, you can target the glutes, hip abductors, adductors, and inner thighs.
To do this exercise right, set your treadmill initially at a 1% incline. Warm up by walking at an easy speed for 1 minute. Resume warming up with an easy jog for 4 minutes. Return to walking pace, turn your body to the side, and then, hold the side rail before you start side-shuffling your feet. Alternate with 2 minutes of running and 30 seconds of side shuffle at an easy pace until you’ve been at it for at least 20 minutes.
3. Walking Up-Hill
Are you someone who enjoys hill climbing or trekking? Then, you are going to surely enjoy this workout. Other exercise machines for home cannot mimic an outdoor workout like a treadmill with this exercise. Just like your other exercises, start a 5-minute warm-up of jog or quick walk at a 1% incline.
As you progress in the workout increase the incline by 2% and walk steadily for 1 minute. Then you can turn back the incline to a flat level and walk at your regular pace for 1 minute. To get an outdoor incline walking experience, you can increase the incline variably up to 5% along with the time. It is going to be a great workout for targeting the thigh and glute muscles plus, you do not have to deal with all those harsh weather conditions and rugged terrains that can cause injuries.
4. 10-minute Fat-Burner
Need a quick workout at home to burn some calories? This 10-minute fat-burner treadmill workout is the go-to solution! If you are not ready for a tiring and long workout session, this quick routine will help you reach your weight loss goals faster.
Begin with a minute at speed 7 and a 2% incline. Then, relax into a 1.5-minute recovery period at speed 5 and 0.5% incline before you push yourself for another round for a minute at a pace of 6.8 and 3% incline, followed by another 1.5-minute recovery. Repeat this pattern, gradually increasing the incline. This exercise combines intensity bursts with functional recovery periods to maximize fat burning in a limited time. You can also increase the duration of the workout as and when you are ready to revv up!
5. Speed Training
Stepping up your running game just became easier with this interesting treadmill workout for speed training. If you are looking forward to running a marathon or just building speed, stamina, and endurance, the speed training workout can do wonders.
All those working out at home can start with a dynamic warm-up that combines jogging on the spot, leg swings, and some kicks to prep up the muscles. Next, take your position on the treadmill and start jogging for 4 minutes at a 1% incline. Then you can speed up and engage in fast-paced running for a few seconds with different incline levels.
Practicing this regime for 15 to 20 minutes every day can leave you feeling stronger and faster. One thing to remember during this exercise is that you need to be careful about the speed limits and incline you pick, as it can impact the training in a huge way.
Conclusion
Now that you know that a treadmill can be used for exercises other than cardio, you must look out for the best treadmill for home. To make the most out of your investment, choose a machine with customizable programs and different resets that can match your training goals.
For best results, combine your treadmill sessions with other interesting elements that can help you maintain overall fitness with less effort and more visible results. We have a list of amazing home treadmills specially curated for you. Check out our website for more...
