3 ways to make your treadmill workout more enjoyable


walking  on a treadmill

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As the weather heats up, running outdoors may sound less and less appealing. This is when the treadmill becomes either your best friend or — if you’re like us — just another boring chore you have to force yourself through. Instead of miserably shlepping through the motions, spice up your treadmill workout with the following tips. After all, you control the machine; the machine doesn’t control you!

1. Intervals

By alternating your bursts of speed for a particular amount of time or distance, you’re improving your cardiovascular health, as well scorching calories. Since your level of fitness will improve, come springtime, you’ll blow past everyone at the park.

Robert Pennino, a certified USA triathlon coach, shared this workout with Fitness Magazine. Keep the incline of your treadmill at 1%. Modify the pace if it’s too fast for your fitness level:

Minutes             Pace
0:00-10:00         Warm-up jog; 5.0 mph
10:00-10:20        Sprint at 7.5 mph
10:20-11:20        Jog at 5.0 mph
11:20-14:00        Repeat minutes 10:00-11:20 twice
14:00-17:00        Jog at 5.0 mph
17:00-27:00        Run at 6.5 mph
27:00-31:00        Jog at 5.0 mph
31:00-35:00        Run at 6.5 mph
35:00-39:00        Jog at 5.0 mph
39:00-55:00        Repeat minutes 31:00-39:00 twice.
55:00-60:00        Gradually slow pace to cool down at jog/walk


2. Run to the hills

Gradually increasing the incline on your treadmill workout will help strengthen your qlutes, quads and calves. It can also improve your endurance and make you faster on flat surface.

You can go at a slower pace on a treadmill incline workout and still reap the benefits, making it a great alternative for people with bad knees or beginners.

Try this pyramid workout by Active.com. Start with your pace relatively easy and try to maintain the same pace as the incline increases, resulting in increased effort up the hills.

1 mile at 2% incline
.75 mile at 3% incline
.5 mile at 4% incline
.25 mile at 5% incline
.5 mile at 4% incline
.75 mile at 3% incline
1 mile at 2% incline

3. Circuits

Incorporate strength training into your treadmill session for a full-body workout. Do intervals with a set amount of exercises (e.g., push-ups, planks, mountain climbers, burpees, tricep dips, squats, hand weight exercises, etc.) in between and repeat for at least 30 minutes, depending on your level of fitness. For example, after a warm up, hold a plank for a minute, rest for 20 seconds, then get back on the treadmill and run for a minute. Next time, do as many push-ups as you can for a minute, rest and repeat the circuit.

Use the treadmill in an even more unique way with this quick video by FitSugar. Reverse mountain climbers and treadmill planks, oh my!