How Intervals Help Maximize Your Treadmill Workouts
Many people automatically assume that the treadmill equals steady state cardio alone. First of all, there’s nothing wrong with steady-state cardio. Walking or running at a brisk pace is great for your heart. But if you want to lose weight, you do need to incorporate higher intensity intervals in order to jumpstart your weight loss. Intervals require you to up your intensity for short bursts of time in order to get your heart pumping and fat burning, before returning to a lower intensity and repeating the cycle again.
With a treadmill, you can create intervals by adjusting both the speed of the machine and the incline. You can really get your heart pumping when you up your speed and force yourself to work harder than simply going at a comfortable pace. Plus, when you adjust the incline it not only helps you burn more calories but it can help you target different muscles—your glutes and thighs in particular get targeted when you work at an incline. Toning your legs and glutes while you get your cardio on? Yes please!
Alright, now that you’re hopefully abandoning your preconceived notions about what a treadmill can do, let’s get down to the fun part! These four treadmill workouts were designed to help you bust through a workout rut, challenge you, and help you burn more fat in less time. Whether you’re a walker, jogger, or a runner, these four treadmill workouts will all work for you. Do one of them a few times and then move to the next or mix and match throughout the week to keep your body guessing. Either way, you’ll be glad you did!
PS: We made all of the workouts printable! You can get them by clicking the button below. Just print and take it with you to the gym or your home machine.
20-Minute Speed Intervals Treadmill Workout
This quick workout focuses on changing up your speed, which will give you more of a calorie burn than working on the treadmill at a moderate pace for an hour. You’ll do 4 speed intervals at 1 minute each, with 2 minutes of lighter work in between. You’ll bookend your workout with a 5 minute warm-up and cool down. Your incline will not change, so you don’t have to worry about that in this one.
The “feeling” column is helpful in identifying how hard you should feel you’re working, or your “perceived exertion.” This workout is great for anyone looking to up their calorie burn, or runners who are looking for a little speed work. Hit your stride and have some fun!
30-Minute Hill Climber Treadmill Workout
Get ready to work with inclines in this 30-minute hill-climber workout! This workout provides a 5-minute warm-up and then takes you on a series of speed and incline changes that give you the feeling of hiking on a mountain. Your speed will vary a little in this workout, but the focus is primarily on raising your incline.
The varying heart rate and aerobic/anaerobic combination will torch calories and fat and really increase your fitness level! Not to mention, anytime you raise the incline on your treadmill you target different muscle groups to mix things up and give your glutes and thighs a run for their money. Consider it the next best thing to hiking an exotic mountain somewhere—no plane ticket required.
30-Minute Interval Treadmill Workout
This workout is all about getting a solid 30-minute interval run. It provides you with a fairly steady jog/run combination so you’ll alternate between jogging at a lighter pace and running a little more intensely. This 30-minute workout is great for anyone looking to prepare for a 5k or those of us who want to get some nice cardio exercise in that can help us lose weight. Your incline will stay the same throughout this workout, it’s just the speed that will vary.
The Walker’s Butt-Burner Treadmill Workout
For all of you walkers who want to lose weight, this 15-minute workout takes your typical walk in the park and upgrade it to a calorie burning, butt-building workout. Not only will getting your heart rate up help burn up extra fat, but the incline challenges are a great way to shape up your glutes. You’ll start with a 5 minute warm-up and then walk a steady pace, changing the incline and speed throughout. Remember to use your arms and keep your abs tight as the hill increases; you can even engage your glutes too to boost the toning effects of this workout.