Effective treadmill workouts at home

"Use your creativity and make your treadmill workouts exciting."

Are you a fitness lover? Do you miss the energetic gym sessions? Has work from home turned you lethargic? You are in the right place!

Fitness doesn't need to be hard to attain, you can include a quick workout session in your routine, and with a treadmill at your home, you don't need an extended gym membership or strict diets to get in shape!

Treadmill workouts can be more than for walking and running. You can use your treadmill for a power-packed cardio workout session. It's time to reap phenomenal benefits by getting versatile with your exercise equipment.

Take your fitness passion up a notch today! Are you wondering how? Here are five effective treadmill workouts that you can try at your home.

Pyramid workout

Blast away the calories with this effective workout! This requires you to combine running with walking intervals. Build endurance with every interval. Before getting started on the routine, get your body warmed up with easy jogging or brisk walking.

Steps to follow:

  1.   30s Slow/medium-paced running + 30s walk
  2.   1min Slow/medium-paced running +1-minute walk
  3.   2min Slow/medium-paced running +1-minute walk
  4.   3min Slow/medium-paced running +1-minute walk
  5.   4min Slow/medium-paced running +1-minute walk
  6.   3min Medium/hard running +1-minute walk
  7.   2min Medium/hard running +1-minute walk
  8.   1min Medium/hard running +1-minute walk
  9.   30s Medium/hard running +30-second walk

 

Finish the workout with a 2- minute easy jog or a brisk walk to cool down. The total duration of the workout is 30 minutes.

Sprint intervals

This routine is suitable for people looking to boost up their anaerobic power and capacity. Break free from the monotonous regular treadmill walk/run, amplify your speed, and flush out the toxins with a lot of sweat.

Steps to follow:

  1.   5-10 min - Warm-up with a slow-paced walk or jog.
  2.   15s - sprint at high speed
  3.   1-2 min - slow/moderate walk or jog

Follow these steps with an alternative run and recovery intervals for 20-30 minutes and finish with a 5-minute slow-paced walk or jog to cool down. The total time of this workout is around 30-minutes, but you can adjust the time according to your preference and stamina.

Lateral/sideway walk

This routine has numerous benefits that take you a step closer to your fitness goals. With a lateral/sideway walk, you can add variety to your treadmill exercise routine and gain tremendous improvement in your strength and mobility. This workout engages your mind and improves focus and lower body coordination. There are many ways to perform this exercise, including side shuffling, front leg crossover, and back leg crossover.

Steps to follow:

  1.   5 min - Warm-up with a gradual increase in speed. (2.4 mph - 3.5 mph)
  2.   2 min - Lateral walk at slow/moderate speed, facing the alternate direction each minute. (2.2 mph)
  3.   2 min - Lateral walk at increased speed, facing the alternate direction each minute. (2.4 mph)
  4.   1 min - Forward walk at moderate/high speed (4.5 mph)
  5.   1 min - Forward walk at slow/moderate speed (3.5 mph)
  6.   2 min - Lateral walk at slow/moderate speed, facing the alternate direction each minute. (2.6 mph)
  7.   2 min - Lateral walk at increased speed, facing the alternate direction each minute. (2.8 mph)
  8.   1 min - Forward walk at moderate/high speed. (4.2 mph)
  9.   1 min - Forward walk at a decreased speed (3.5 mph)
  10.   2 min - Lateral walk with a 5% incline slow pace, facing each minute's alternate direction. (2 mph)
  11.   5 min - Cooldown with a gradual decrease in speed. (3.0 mph - 1.8 mph)

The total time of this workout is 25 minutes, and it is the perfect routine for you to follow if you want to improve your strength!

Hill workout

This routine is both fun and challenging as it is a high-intensity interval session where you can take advantage of the incline feature of your treadmill. A hill workout builds power and boosts your body's metabolism. Prepare yourself for a great run outdoors with this workout!

Steps to follow:

  1.   5 min - Warm-up with walk or jog
  2.   1 min - Slow pace at 1% incline
  3.   1 min - Slow pace at 2% incline
  4.   1 min - Slow pace at 4% incline
  5.   1 min - Recovery walk or jog
  6.   1 min - Slow pace at 1% incline
  7.   1 min - Slow pace at 4% incline
  8.   1 min - Slow pace at 6% incline
  9.   1 min - Recovery walk or jog
  10.   1 min - Fast pace at 1% incline
  11.   1 min - Fast pace at 3% incline
  12.   1 min - Recovery walk/jog
  13.   1 min - Fast pace at 1% incline
  14.   1 min - Fast pace at 5% incline
  15.   2 min - Cooldown walk/jog

The total duration of this workout is 30 minutes.

 

Fartlek workout

Fartlek is a Swedish term for 'speed play'. This workout varies from short and easy to long and complex sessions. The variant you choose must depend on your fitness goals and body capability.

Steps to follow:

  1.   5 min - Warm-up (walk or jog)
  2.   1 min - Slow
  3.   1 minute: Fast
  4.   1 minute: Slow
  5.   1 minute: Fast
  6.   2 minute: Recovery walk or jog
  7.   1 minute: Slow
  8.   1 minute: Fast
  9.   1 minute: Slow
  10.   1 minute: Fast
  11.   2 minute: Recovery walk or jog
  12.   1 minute: Slow
  13.   1 minute: Fast
  14.   1 minute: Recovery walk or jog
  15.   1 minute: slow
  16.   1 minute: Fast
  17.   5 minutes: Cool down, walk or jog

This workout takes about 27 minutes. Make the miles fly with a fartlek routine and witness the remarkable change in your body!

Try these truly effective treadmill workouts that build up your strength and get closer to your fitness goals.


Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.