Intense Full Body Treadmill Workouts
The treadmill has had its fair share of backlash from gym goers: from shin splints to pure boredom and in erratic cases – even falling off them.
But when used correctly, the treadmill can train your entire body and is malleable to most fitness levels and goals.
Let’s restore mankind’s faith in the monotonous machine and make working out more effective and less dull.
Stop running at the same speed for an hour, and mix up your workouts with these HIIT training options.
Workout 1
This is a HIIT workout where the speed constantly changes to burn lots of calories.
Rest: speed 3, 0 incline
- Walk to warm up: 1 minute, speed 5
- Brisk walk: 1 minute, slow increase up to speed 8
- Jog: 2 minutes, speed 5, incline 2
- Rest: 20 seconds
- Sprint: 30 seconds, speed 11
- Rest: 20 seconds
- Jog: 3 minutes, speed 6, 0 incline
- Rest: 20 seconds
- Sprint: 40 seconds, speed 11
- Rest: 20 seconds
- Jog: 2 minutes, speed 5, incline 3
- Rest: 20 seconds
- Sprint: 30 seconds, speed 11, incline 1
- Rest: 20 seconds
- Jog: 2 minutes, speed 6, incline 2
- Rest: 20 seconds
- Sprint: 40 seconds, speed 12, incline 1
- Rest: 20 seconds
Repeat twice.
Workout 2
A treadmill isn’t just for running, so this workout uses traditional moves and intensifies them to keep your eyes on the prize.
Rest: speed 3, 0 incline
- Walk to warm up: 1 minute, speed 5
- Brisk walk: 1 minute, slow increase up to speed 8
- Side skips: 1 minute, speed 9, 0 incline
- Side skips on the other side: 1 minute, speed 9, 0 incline
- Rest: 20 seconds
- Side squats: 1 minute, speed 3, incline 5
- Side squats on the other side: 1 minute, speed 3, incline 5
- Rest: 20 seconds
- Kick-backs switching sides: 1 minute, speed 3, incline 7
- Jog: 2 minutes, speed 6, incline 3
- Rest: 20 seconds
- Kick-backs switching sides: 1 minute, speed 3, incline 7
- Power walk: 2 minutes, speed 7, incline 9
- Rest: 20 seconds
- 2 side-kicks on one leg and switch sides: 1 minute 30 seconds, speed 3, incline 7
Repeat twice.
A treadmill is more versatile than people think and you can accurately monitor your speed, incline and calories burnt during your workouts. Create a playlist of your favorite songs and hit the gym for the ultimate workout.
