There was a time in my life when I thought treadmills were only for jogging. But lately, as I’ve been running on mine and counting the minutes until I can switch off the blasted contraption, I’ve observed more and more ladies executing lunges, side shuffles, and other workouts on theirs that are generally reserved for the gym floor.
Sure, the women seem pretty funny—but rather badass, too. To be fair, the females don’t appear to be as bored as I am, judging on their workout moves.
What Else Can I Do on A Treadmill
1. Walking Lunges
Walking lunges across a gym floor are nearly hard to accomplish. Nothing ever seems to be big enough, and that girl talking on her phone has no idea she’s blocking your path. On a treadmill, you can concentrate on the exercise and get the most out of every leg-burning lunge.
Turn the treadmill’s speed up to 3 mph and stand with your feet hip-width apart (you can tweak this as necessary). Your knee should be bent at least 90 degrees when you take a step forward, so keep your hands clasped together at chest level. Rise and step forward with your back foot in the same direction as your front foot, switching legs. Set the treadmill’s incline to 5% to target your glutes and hamstrings.
2. Side Shuffles
You may tone your inner and outer thighs, as well as your calves and legs, by doing side shuffles.
To get started, set your treadmill to a speed of 3–5.5 mph while standing sideways on it with your knees slightly bent. Side shuffles should be swift and snappy, with the balls of your feet landing softly on the ground. Toss your allegiance between the two camps.
3. Low (Squat) Side Shuffles
This exercise targets the glute medius, a tough-to-reach part of your leg just below your hip. Nice.
Get into a quarter-squat stance while maintaining your chest up and core braced on the treadmill. Slow down to between 1 and 2 mph. With one leg, move forward toward the treadmill’s front, and then step back with the other to complete the quarter-squat. Toss your allegiance between the two camps.
4. Walking Plank
What a difference a few years can make. When you do this variant, your stabilisers are put to the test as they’ve never been before.
Get into a plank posture with your hands on the treadmill base and set the treadmill speed to between 1 and 2 mph. Place your hands on the treadmill band and walk your hands forward the entire time, keeping your body in a straight line from head to heels.
5. Reverse Mountain Climbers
However, although a traditional mountain climber uses the full body, this variation emphasises the kicking of the legs back rather than driving of the knees into the ground. When it comes to shaping your bottom, that’s a plus.
Getting into a plank posture, facing away from the treadmill, is the best approach to begin your workout. Your hands and feet should be on the floor of the treadmill’s base. Your feet should be placed on the treadmill as soon as you’re ready to begin the exercise. For the remainder of the workout, alternate legs.
What Is the Best Thing to Do on A Treadmill
Treadmill Hill Workout
We all know how much fun it is to run up and down hills, and treadmill hill workouts are a great option for those of us who don’t enjoy it as much as we’d like. Speed, endurance, and stamina will all improve as a result of this workout.
For the first five minutes, go at a pace of 5 mph with an elevation of 1%. You can then alternate between these two settings for another 30 minutes, shifting between 3–6.5 MPH and 1–5 percent, respectively.
Depending on your degree of experience, you can either perform 30 seconds of pushing and 90 seconds of walking, or you can do 90 seconds of pushing and 30 seconds of walking, depending on your skill level. For the final five minutes, reduce the speed to 4 MPH and the inclination to 1% to cool down.
Treadmill Hike Workout
The most significant element of this treadmill trek exercise is that it gradually adjusts the inclination and speed to your abilities, ensuring your safety and comfort as you work out. If you’re pressed for time, go for the shorter, 20-minute workout instead.
- At 3 MPH and a 2% incline, begin your workout by warming up for 5 minutes before increasing your pace and incline.
- Speeds range from 3.5 MPH to 4 MPH and incline levels range from 4 percent to 12 percent, so take advantage of the remaining minutes of your workout. The NordicTrack Commercial x22i treadmill, for example, ranges from a -6 percent elevation to a 40 percent gradient, allowing you to burn more calories.
- For the final five minutes, maintain the same tempo as you did at the start.
The hamstrings, glutes, triceps, and core are all targeted in this exercise. It’s tricky to pull off, but once you get the hang of it, it’s a lot of fun. Most of you already know where you want to go, but in case you don’t, let me explain:
Maintain a crab position on the side of the treadmill base with your hands facing away from the treadmill, your feet flat on the floor, your hips lifted, and your back facing the ground while working out at a pace of 1 to 2 MPH. Get on the treadmill and walk with your hands on the belt.
This article was written with the goal of assisting our readers; if you have done any of the exercises, please let us know how it went. We’d be honoured if you shared your story with us.