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6 Effective Treadmill Workouts to Try at Home

02 March 2022

The treadmill is a mainstay in most gyms and home gyms these days! While running on the treadmill helps to improve your muscles and heart, it also has bone-health benefits. And the treadmill is suitable for people of all fitness levels as the treadmill puts you in control of the speed and inclination adjustment during your workout.

While using a treadmill may appear to be a tedious and dull exercise, it is actually an immensely versatile piece of gym equipment. Read on to learn why you should consider getting a treadmill for home and discover some terrific treadmill workouts to help you reach your weight loss and fitness objectives.

Why Choose Treadmill Workouts

Since the treadmill works the largest muscle groups in your body, it can be an excellent way to train lower body strength and cardiovascular system, which means it is the perfect way to have a full-body workout.

Trainers all agree that the treadmill is a fantastic partner for weight loss. You can get on the treadmill to burn fat and increase endorphins. It is also a good way to burn fat with low-intensity activities like uphill walking or boost endorphins with sprint work.

Furthermore, the treadmill is a good, safe option for HIIT (High-Intensity Interval Training) workouts. HIIT will offer you the most bang for your cash. It is a workout that comprises shorter bursts of time at greater speeds and with a treadmill. You can not only add speed but also adjust our incline, which expends even more calories. During HIIT, your body will use fast-twitch fibers, causing it to burn more fat and develop more muscle.

As you continue to improve your treadmill endurance and speed, you can begin practicing other forms of interval training, full-body exercises, and even adding weights to your treadmill training. Make sure you find the right treadmill to enjoy your workout like never before.

Best Treadmill Exercises

Here are the top six treadmill workouts that everyone should try.

Sprint Intervals

Sprint Intervals

If you are not a fan of the treadmill or are short on time, you may still burn a lot of calories and get a good treadmill workout. The time flies by with this workout, and you'll be drenched in sweat by the finish. If you've never done any speed work before, make sure you follow these speed training guidelines.

Set the treadmill to a 1% incline. Begin by taking a one-minute walk at a leisurely pace.
Warm up for another 5 minutes with an easy jog. This will get your blood flowing, and your muscles warmed up in preparation for a workout.
For 30 seconds, increase the speed to a hard effort. 90 seconds of easy jogging will help you recover.
Repeat the sprint/recovery intervals nine times more (18 minutes total).
Finish with a 4-minute cool-down at an easy pace – a brisk walk or an easy jog.
30 minutes total treadmill time

Side Stepping Workout

This workout mixes running and walking with some good old-fashioned side shuffles to truly engage your glutes and quads. It is great if you are trying to lose weight or simply want to be more active.

Set the treadmill to a 1% incline. Warm-up by doing a one-minute walk at a leisurely pace. Warm up for another 4 minutes with an easy jog.
Return to a walking pace and then, while holding onto the side rail, pivot your body to the side, stoop low, and begin side-shuffling your feet. Not attempt to cross one foot over the other. Continue side stepping for 30 seconds before returning to forward walking.
For the next 2 minutes, increase the pace to an easy, conversational jogging pace. Then, return to walking for a 30-second period of side shuffles on the other side.
Continue with 2 minutes of easy running/30 seconds of side shuffles (alternating sides) until you've completed 20 minutes of exercise.
Finish with a 5-minute easy-paced cool-down.
30 minutes total treadmill time

Run the Flats/Walk the Hills

This is a fantastic one if you enjoy alternating between running and walking. The slopes will put a serious strain on your glutes, and you will get a chance to calm down as you walk.

Begin with a 5-minute warm-up of light running or brisk walking at a 1% incline.
Increase the gradient to 2% and walk for one minute.
Reduce the inclination to 1% and run for 1 minute at a reasonable speed.
Step up to a 3% slope and walk for 2 minutes.
Reduce the inclination to 1% and run for 2 minutes at a reasonable speed.
Step up to a 4% incline and walk for 3 minutes.
Reduce the inclination to 1% and run for 3 minutes at a reasonable speed.
Step up to a 4% incline and walk for 4 minutes.
Reduce the inclination to 1% and run for 4 minutes at a reasonable speed.
Finish with a 5-minute cool-down of brisk walking or light jogging.

Calorie-Blasting Pyramid Workout for Runners

Calorie-Blasting Pyramid Workout for Runners

This workout burns a ton of calories by alternating between running and walking intervals. Here's how to do it. Set the treadmill to 1% incline and begin with a 3-minute warm-up of easy running or brisk walking. Then repeat at the following intervals:

30-seconds of medium-paced running/30-seconds of walking
1 minute medium-paced running/1 minute walking
2-minute moderate-paced run/1-minute walk
3-minute medium-paced run/1-minute walk
4-minute moderate-paced run/1-minute walk
3-minute sprint/1-minute walk
2-minute sprint/1-minute walk
1-minute sprint/1-minute walk
30-seconds of vigorous running/30-seconds of walking
Finish with a 2-minute cool-down of brisk walking or light jogging

Treadmill Interval Workout Using Alternating Floats

The "on" intervals should feel lovely and demanding, around 80–90% of your max effort, while the "float" intervals should feel nice and easy, around 60–65% of your max effort. But don't get too caught up in the pace; instead, concentrate on the sensation.

Not only are you increasing your endurance and fitness, but you're also training your legs on how to quickly shift gears and recuperate without having to walk or jog.

Warm-up with a 10–20-minute jog.
2 x 2 minutes on — 2 minutes float
4 x 1 minute on — 1-minute float
4 x 30-second on — 30-second float
4 x 15-seconds on — 15-seconds float
3-min. jog or stroll for recuperation
2 × 2 minutes on / 2 minutes float
4 x 1 minute on / 1 minute float
4 x 30-second on / 30 second float
4 × 15-seconds on / 15-seconds float

End with an easy jog for 10–20 minutes to cool down.

Treadmill Interval Workout at Race Pace

If you're training for a marathon or half-marathon, this interval workout is a terrific method to educate you to get comfortable in your target pace while still having plenty of gas left in the tank when you push through some higher threshold efforts.

Warm-up with a 10–20-minute jog
1 mile run at a marathon or conversational speed
4 x 90 seconds Around 80% of maximum effort or 10K pace
1 mile at marathon speed 4 times in 90 seconds
1 mile at marathon speed
Easy jog for 10–20 minutes to cool down

FlexiSpot Lightweight Treadmill 11

Choose FlexiSpot Lightweight Treadmill 11 for Your Workouts

FlexiSpot Lightweight Treadmill 11 is portable and foldable, which not only allows you to conveniently assemble the treadmill but also allows you to store it in a smaller place. It has wheels built in to allow moving from one room to another easier. You may enjoy the excitement of running at home with a tablet PC / phone holder.

This lightweight treadmill has an ultra-wide design with a high seat back that is suitable for the majority of people. You can put your folding treadmill against a wall by folding vertically at 90° angles. This saves room and is ideal for a tiny apartment.

With its powerful motor and high bearing capacity, the treadmill is ideal for every home. The maximum capacity is 265lbs, with a powerful 2.5HP motor and a quick running speed of up to 8.5MPH while remaining stable and durable, making the home workout challenging enough to fulfill everyone's needs. It is also quiet, long-lasting, and effective. The noiseless pulley will support your motions and direction changes, allowing you to move freely with your feet off the floor.

Another thing that we love about this treadmill is that it takes five minutes to assemble: open the box, raise up the control panel, tighten the screws with supplementary tools, and you're done! There are 12 programs that you can vary between. The big running belt is 15.7 in x 41.3 in. The wider belt provides a more comfortable region for your feet and eliminates the risk of them sliding off the side of the machine while training. Visit FlexiSpot to learn more about FlexiSpot Lightweight Treadmill 11 and other amazing fitness products.