The treadmill. You've probably used one at the gym and may even have one sitting in your spare bedroom. According to the Sporting Goods Manufacturing Association, it’s the top-selling piece of fitness equipment in the U.S., and is also the most popular among users.
"Treadmills are a fantastic alternative to outdoor workouts, particularly for people who feel a little unsure about being outside," says Therese Iknoian, author of Fitness Walking and editor-in-chief of SNEWS, a fitness news service.
"They're a safe, secure, controlled environment. The treadmill allows you to stop when you need to. You can control the hills, you can control the speed," says Iknoian.
But many people find the treadmill boring, or wonder if they're getting the most out of their treadmill time.
If that's you, relax. Treadmill workouts don't have to be dull. In fact, they can be one of the most efficient, challenging, calorie-burning routines around.
The key: intervals. Instead of trudging along a steady pace, mix up your speed and get off the treadmill every few minutes to do exercises on the floor.
Intervals, Intervals, Intervals
Intervals keep boredom at bay and keep the heart pumping, says Cindy Wasilewski, fitness manager at The Lodge at Wooloch, a destination spa in Hawley, PA.
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"You get people working at a maximum intensity level on the treadmill, and you keep things moving with interval training," says Wasilewski. "Doing the interval[s] is the best workout that there is to keep your heart rate up and burn the most calories.
It's important to keep track of how hard you're working on a treadmill, given that treadmill running is somewhat easier than running outside.
"When someone is on a treadmill, he or she doesn't have to fight air resistance or wind to move forward," Iknoian says. "If you don't have to overcome any resistance to go forward, logically then you aren't working as hard.”
But if you're pushing yourself on the treadmill, you may work out longer. On the treadmill, "you have to make a really distinct effort to go slower by pushing the button," Iknoian says. "It's not like you're outside, where all you have to do is slow down.
Below are treadmill routines for people who have an hour, 30 minutes, or only 20 minutes to devote to exercise.
Besides a treadmill, you'll need hand weights and a stability ball for the floor exercises. As always, check with your doctor before you start any new exercise program
60-Minute Treadmill Workouts
If you've got an hour, here are two different treadmill workouts to try. Wasilewski, who designed both workouts, calls the first one the "No Excuses" routine because it delivers maximum results for the time investment. The second workout is an interval trek, designed to boost cardiovascular endurance.
The Perceived Exertion rate referenced in these workouts is a scale of 0-10 used to measure the intensity of exercise. For example, 0 (nothing at all) is how you feel when at rest, while 10 (very, very heavy) is how you feel after extremely strenuous exercise.
No-Excuses Routine
Start on the treadmill:
Time Intensity/Speed Incline Perceived Exertion
5 min. 3.5 mph - warm-up 1% Level 2-3
1 min. 4.5 - speed walk/run 6% Level 6
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/ run 6% Level 6-7
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
2 min. 3.5 - walk/ slow jog 4% Level 4
1 min. Slowly take it down to stop 1% Level 2-3
Move to the floor:
• Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.
• Done one set of 30 bicep curls with dumbbells while alternating lunges.
Return to the treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/ run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/ slow jog 4% Level 4
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 30 chest presses with hand weights on a stability ball (hips in air).
• Do set of 30 reverse flies with hand weights on a stability ball (hips in air).
• Stretch.
Interval Treadmill Trek
Start on treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Move to the floor:
• Do one set of 30 tricep dips on a bench.
• Do one set of 30 push-ups.
Return to the treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min 3.5 - walk/slow jog 4% Level 4
1 min 4.5 - speed walk/run 6% Level 6-7
1 min 3.5 - walk/slow jog 4% Level 4
1 min 4.5 - speed walk/run 6% Level 7
1 min 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.
• Do two sets of planks on your elbows, holding for one minute each time.
• Stretch.
30-Minute Treadmill Workout
This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.
Time Intensity/Speed Incline
5 min. 3.5 - 4.5 - walk 1-2
1 min. 5.0 - 5.5 - speedwalk or jog 2-3
2 min. 4.0 - 5.0 - walk/slow jog 0-1
1 min. 5.0 - 5.5 - speedwalk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
5 min. 3.0 - 4.0 - walk 0
20-Minute Treadmill Workouts
Short on time? Here are two 20-minute treadmill workouts. The first focuses on running; you'll keep bumping up the treadmill's pace. The second is all about climbing, with frequent changes in the treadmill's incline.
Both routines, designed by Jeff Baird, director of fitness development at Blast900 in Atlanta, include a range of speeds, depending on your fitness level.
Running Workout
Time Speed Incline
1 min. 6.5 mph /5.5 mph /4.5 mph 0%
1 min. 7.0 mph /6.0 mph /5.0 mph 0%
1 min. 7.0 mph /6.0 mph /5.0 mph 3%
1 min. 7.5 mph /6.5 mph /5.5 mph 0%
1 min. 8.0 mph /7.0 mph /6.0 mph 0%
2 min. 9.0 mph /7.5 mph /6.5 mph 0%
1 min . 6.5 mph /5.5 mph /4.0 mph 6%
1 min. 7.0 mph /6.0 mph /4.5 mph 0%
45 sec. 10.0 mph /9.0 mph /6.0 mph 0%
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.
Climbing Workout
Time Speed Incline
1 min. 4.0 mph /4.0 mph /4.0 mph 9%
1 min. 4.0 mph /4.0 mph /3.5 mph 12%
2 min. 4.0 mph /3.5 mph /3.0 mph 15%
1 min. 7.0 mph /6.0 mph /4.5 mph 0%
1 min. 5.5 mph /5.0 mph /4.5 mph 0%
1 min. 5.5 mph /5.0 mph /4.5 mph 3%
2 min. 4.0 mph /3.5 mph /3.0 mph 15%
1 min. 4.0 mph /4.0 mph /4.0 mph 9%
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.
