4 fast and effective treadmill workouts

If you don’t like your treadmill or run out of time, you can burn a lot of calories and do an effective treadmill workout without spending a lot of time on the machine.

Here are 4 quick treadmill workouts.

1-30 seconds sprint interval

Whenever I do this exercise, time flies by. And I end up absorbing sweat. If you’ve never done speedwork before, follow these rules for speed training.

  • Start walking for 1 minute at an easy pace. Keep warming up with easy jogging for 5 minutes. Be at a painterly pace. This will ensure your blood is pumped and your muscles are warm and ready to work out.

  • Choose your pace with hard effort (heavy breathing) for 30 seconds. Easily recover 90 seconds of jogging.

  • Repeat the sprint/recovery interval 9 more times (18 minutes total).

  • Easy jogging or brisk walking-easily finish a 4 minute cooldown.

2-side stepping exercise

This exercise combines running and walking into a nice’pelvic side shuffle’, which actually works your glutes and groin.

  • Walk for 1 minute and warm up at an easy pace. Keep warming up with easy jogging for 4 minutes.

  • After returning to your walking speed, grab the side rails, turn your body to the side, put yourself in a crouching position, then start stretching your feet. Don’t let yourself fancy and try to step over the other. Continue to sidestep for 30 seconds, then return to walking forward.

  • Choose your pace at an easy pace for 2 minutes. Then walk and walk the opponent’s side shuffle every 30 seconds.

  • Continue 30 seconds of 2 minutes easy run/side shuffle (alternating side) until you do it for 20 minutes.

  • Finish with a 5-minute cooldown at an easy pace.

 

3-walk the hills / run the plains

If you like running and walking alternately, this is good for you. It’s going to really get your glute to work with the hills.

  • Start with a 5-minute warm-up, such as easy jogging or brisk walking.

  • Increase the slope to 1% and walk for 1 minute.

  • Lower the slope to 0% and run at a comfortable pace for 1 minute.

  • Increase the slope to 2% and walk for 2 minutes.

  • Lower the slope to 1% and run at a comfortable pace for 2 minutes.

  • Increase the slope to 3% and walk for 3 minutes.

  • Lower the slope to 1% and run at a comfortable pace for 3 minutes.

  • Increase the slope to 4% and walk for 4 minutes.

  • Lower the slope to 1% and run at a comfortable pace for 4 minutes.

  • Easily jogging or walking, you end up with a 5-minute cooldown.

4-Calorie Blasting Pyramid Exercise

This exercise combines running and walking intervals to burn 1 calorie.

Start with a 3-minute warm-up for easy jogging or brisk walking. Then do the following intervals.

  • 30 sec sprint / 30 sec walk

  • 1 minute sprint / 1 minute walk

  • 2 minutes sprint / 1 minute walk

  • 3 minutes sprint / 1 minute walk

  • 4 minutes sprint / 1 minute walk

  • 3 minutes sprint / 1 minute walk

  • 2 minutes sprint / 1 minute walk

  • 1 minute sprint / 1 minute walk

  • 30 sec sprint / 30 sec walk

Easily jogging or brisk walking ends with a 2-minute cooldown.

 

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