Enjoying fitness exercises outdoor is undoubtedly exciting, but due to the unpredictable lousy weather conditions, limited time, among other issues, makes it challenging sometimes. One of the best ways to maneuver such challenges is to have several workouts at your home treadmill.
The treadmill workout is gaining popularity among many families as the best home exercise equipment available today. It is not a wonder to see how people have become innovative by increasing ways in which one can use a treadmill.
Although some people still do think that treadmills have limited ways a person can exercise with, of which it isn’t correct. Apart from the typical workouts in a treadmill such as jogging, running, and walking, there are other multiple uses of a treadmill that many people have not yet known.
Below are the top 10 exercises from an expert’s point of view that you can easily do in your treadmill. These exercises will not only help you achieve your physical fitness goals but also improve your overall body health. It is an exciting way and free from the boredom of engaging in a monotonous workout, like running for an extended duration of time alone. These treadmill workouts should help you realize your stamina, strength, heart rate, and speed more efficiently.
Top 10 Best Treadmill Workouts.
Remember to warm up before you begin your workout session since it helps you avoid future injuries. You can start with a slower walking pace, such as at 2.5-3.5 MPH for about a minute. You can now begin shaking out both of your strides, especially by stretching them out than the normal strides.
Proceed with this pace for about five minutes and as you approach the end of the warm-up session, incline the treadmill to about 6% and resume to typical steps. After the work out session, pick one of the workouts below to try on your treadmill.
1. Treadmill Hill Workout.
Do you love to run over hills, or would you like less agony as your run over hills? If the answer is yes, then the treadmill hill workout is the best workout for you. The treadmill exercise will boost not only your running duration but also your stamina and speed. For the first five minutes, ensure that the rate is at 5MPH and the inclination set at 1%. After 30 minutes, adjust both the speed and the tilt at 4-6.5MPH and 1 -5%, respectively.
Your experience level will determine the interwar at which you change the walking and running pace on the steeper incline. For instance, the less take 30 seconds to run on a steeper inclination and 90 seconds of walking if you are less experienced. The more experienced individuals can take 90 seconds of push up and 30 seconds recovery. Ensure a cool-down session for about 5 minutes by setting a speed level of 4MPH and an inclination angle of 1%.
2. Treadmill Hike Workout.
This treadmill hike workout focuses much on your backside stamina. One of the most remarkable features about this workout is that the inclination gradually increases as time passes by, and its speed will vary directly proportional to your level of experience. It, therefore, ensure a safe and comfortable work out.
- Your 5 –minute warm-up session can start with slower speeds of 3 MPH and an inclination angle of 2% to ensure less fatigue at the initial stages.
- Depending on the schedule, you can choose between a 20-minute workout or a 45-minute workout warm-up session.
- Ensure to exercise for the remaining minutes and a speed range from 3.5 to 4.0 MPH and the incline angle at 4% to 12%.
- Some incline trainers, such as the NordicTrack Commercial x22i treadmill, have much higher inclines, which ranges from -6% to 40% incline, which ensures maximum calories burn out.
- Maintain this rhythm for more than 5 minutes as the initial workout session.
3. Sidewinder Workout.
The sidewinder workout aims at enhancing your heart rate, its workout duration, strength, and stability. Note if your treadmill isn’t over 20’’, this isn’t the best choice for you, not forgetting that you shouldn’t struggle with the treadmill stability.
- Start with a 5 minutes warm-up and increase the speed gradually from 2.5 to3.5 MPH.
- Sidewalks of 2 minutes. Split it into two halves. One minute walk facing right and the other half facing left with a speed of 2.2 MPH.
- Maintain the time from the previous step but adjust the speed to 2.4 MPH.
- Forward walking for 1 minute at the rate of 4.5 MPH
- Forward walking for 1 minute at a pace of 3.5 MPH.
- Sideways walking of 2 minutes. On the right side for 1 minute and the other 1 minute facing left and at 2.6 MPH.
- Sideways walking of 2 minutes. On the right side for 1 minute and the additional 1 minute facing left and at 2.8 MPH.
- Forward walking for 1 minute at 4.2 MPH.
- Forward walking for 1 minute at 3.5 MPH.
- 2 minutes sideways walking with 1 minute facing right and the other 1-minute facing left at a speed of 2.8 MPH
- 5-minute cool-down and gradually drop the rate from 3 to 2 MPH. Remember to pay extra caution as you adjust from one direction to another, especially for first-time users.
4. Pressed-For-Time Workout.
A pressed-for-time workout focuses particularly on exercising your upper body. You will be required to hold an object weigh about 2 to 5 pounds in your hands while performing this exercise. Remember, this weight should be kept while you are walking rather than when running since it is riskier and compromising your safety. This workout involves the following steps.
- Five minutes warm-up with a speed of 2.5-3.5 MPH.
- Five minutes walking and doing each for ten reps: front raises, upright rows, lateral raises, and overhead press.
- Walking for 4 minutes as you wait for the upper body parts to recover.
- Repeat the second and the third steps for two more times but ensure to adjust the incline to about 3-4 %.
- Cool down for 5 minutes at a speed of 3MPH at 1%.
Note it is essential only to carry only the weight you are comfortable with instead than stressing yourself with the most massive loads.
5. Sprint Interval Workout.
Are you determined to lose your weight by pushing your treadmill workouts vigorously? The sprint interval workouts are the best choice for you. It does not only act as the best calorie burner but also raising your anaerobic capacity.
- Start with a 10 minutes warm-up walking and gradually keep increasing the speed from 3-5 MPH.
- Carry out with the sprint, and at this, your heart rate is at its maximum 85-90%. Heart rate is attained by subtracting your age number from the 220. Remember to keep increasing your speed progressively from 5-9 MPH.
- Stay with the 2 minutes walking at which your heartbeat rate will be higher than average with 120 to 130 BPM (beats per minute) at speed of3.5-4 MPH.
- Stay with 20-30 minutes while adjusting from sprint running 5-9 MPH and gentle walking 3.5-4 MPH. Increase with intervals of 1- minute of race running and 2 minutes walking.
- Your cooling down session can end with 5 minutes of 2.5-3 MPH. If you are a novice, you can stick to a 30-second running and 2 minutes walking to avoid getting fatigued at the begging but ensure to keep adjusting the speed as you get more experience.
6. Gauntlet Workout.
It involves a combination of more than one workout form to ensure most of your body experiences the workout effects. Since some workouts include exercising your lower body parts while others focus on the smaller body parts, then this exercise is one of the best in ensuring perfect calorie burnouts. It is quite challenging for beginners and therefore, best for the experienced exercisers.
- Start with a 5-10 minutes warming by either jogging or walking (3.5-5 MPH)
- Perform a 1-minute run-up (5.5-7 MPH)
- Kettle bell swings for 30 seconds.
- Push-ups for 30 seconds (off the treadmill)
- Plank for 1-minute (off the treadmill)
- Treadmill run-up for 1-minute on the (4-5.5 MPH)
- Repeat the above procedure for 5 to 6 times
- Cooling down session of 5 minutes with (2.5-3 MPH)
7. Never-a-Flate-Moment Workout.
A never-a-flat-moment workout is one of the most efficient exercises that ensure adequate calories burn out. It has the following steps.
- Warm-up for 3 minutes at Speed 3-3.5 MPH
- Run-up for 2 minutes at 4.5 MPH/ 7%
- Run-up for 2 minutes at 5 MPH/4%
- Speed walk for 2 minutes at 3 MPH/ 10% incline.
- Speed walk for 2 minutes at 3.5 MPH/ 6% incline
- Running for 2 minutes at 4 MPH/ 8% incline.
- Speed walk for 1 minute at 3 MPH/ 3% incline.
- Running intervals for 7 minutes at 3.2-6.5 mph
- Ten minutes endurance incline at 4 MPH/ 10-15% incline.
8. Side Shuffles.
Are you looking forward to strengthening your muscles and thighs? If yes, then the best workout for you us the side shuffles. You will do this exercise within the speed limit of 3to 3.5 MPH, which ensures your safety isn’t compromised. Turn yourself to the treadmill right side as then flex your knees and provide to stall low on your legs. Ensure to keep your body tall and eyes up and while maintaining legs not to cross each other. Stay slightly squatted for 2 minutes and then pick up your feet. Repeat for about 10 minutes.
9. Walking Plank.
It has similar features to the standard planks, and this means that if the regular planks are challenging to you, then this is ever more challenging. For the walking plank, you position your legs off the treadmill but ensure they are at a straight line away from the treadmill while the hands on your running belt. Tune the speed at 2 MPH and get set while ensuring the hand is on the side rails. Once you feel ready enough, hold your hands at the workout belt and do your walking plank for not less than 5 minutes, even when it seems quite challenging.
10. Crab Walk.
The Crabwalk focuses on strengthening your hamstrings, triceps, buttocks, and the spine. Although it is quite challenging to perform, it is one of the most exciting workouts. Tune a speed from 1 to 2 MPH while maintaining the crap position and hands opposite the treadmill base. Ensure your feet lie flat on the bottom and your hips slightly elevated and the back facing the floor. After placing your hands on the belt of the treadmill, walk your hands forward.
It is our hope you have benefited from this piece of important treadmill information. We shall be glad if you let us know about your experience with one or more of the above treadmill workouts we have compiled for you.