Getting bored with your treadmill routine? So am I!
So I thought I’d develop some different treadmill workouts to bring some fun back into your cardio.
And the truth is, your body will plateau with cardio just like it will with strength training. So it’s important to change it up once in a while.
No matter what season treadmill workouts are great because they take the impact pressure off your knees and allow you to challenge your cardiovascular health and in turn burn lots of fat along the way. So here’s a series of treadmill programs you can start today.
Ready? Here they are…
Treadmill Workout: Beginner Intervals – If you’re new to the treadmill, start with a 20-30 minute workout. Set your incline to level 1.0, and start your speed at 3.0, which is a walking speed.
After 10 minutes, increase to 5.5, a light jogging speed, for 2 minutes, and then drop back down to 3.5 for the next 2 minutes. Keep alternating like this until you reach your last 10 minutes, and return to walking speed.
Treadmill Workout: Pyramid Intervals – This one’s great for all levels, beginner or advanced, and will really get your body burning calories. An incline of 1.0-2.0 will work just fine here. The goal of this treadmill workout is to change your speed every minute. By doing so, you’ll improve your heart rate capacity and really work up a sweat.
Start with 5 minutes at a speed of 4.0, and then begin alternating between speeds every minute. For example: 1 min at 5.0, 1 min at 6.0, 1 min at 5.0, 1 min at 7.0, and so on. End with a 5-minute steady cool-down.
Treadmill Workout: Advanced Intervals – This one really takes things to the next level. The goal of this interval workout is to keep things at higher speeds, from 6.0 – 8.0. Aim for alternating speeds every 2-3 minutes, starting and ending at a walking speed for 5-10 minutes.
Treadmill Workout: Rolling Hills – This is an interval training method that’s meant to reflect outdoor running. The changes are smaller, but the effects are still big. Here, try alternating between only 2 speeds: 6.0 and 6.5 (or 5.0 and 5.5, depending on your preference) every 2-3 minutes.
Treadmill Workout: Treadmill Hike – This workout is meant to imitate a real outdoor hike. Here, rather than extreme increases in speed, you need to go for changes in incline. Start at an incline of 2.0 and a speed of 3.0 for your warm-up walk. Increase your speed at the 5 minute mark, but stay in the range of 3.5-4.5.
For your incline, increase by 2 levels every 4 minutes, getting up to an incline of 8.0-10.0. Aim for 30-40 minutes in total. Intense right? By the end of this workout, you’ll feel like you just climbed a mountain!
Treadmill Workouts: Conclusion
So there you have it, 5 challenging treadmill workouts to get you feeling motivated. I’ve tried these myself, and trust me, they make things much more interesting. They also really work up a sweat, so be sure to bring along a towel and some water to stay hydrated.
One more thing…
I would also recommend following these workouts with a good recovery drink. Try Muscle Pharm Recon. It will replenish vital nutrients and maximize muscle repair. Give it a try!
Have any questions or feedback about treadmill workouts? Please leave a comment below…