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.
