Treadmills are a popular piece of exercise equipment that can be found in most gyms and homes. They are a convenient and effective way to get a cardio workout, and they are especially useful during inclement weather when outdoor running may not be possible. However, running on a treadmill can become monotonous and boring, which can be a barrier to sticking with a workout routine. To help keep things interesting and challenging, here are some effective and fun workouts to do on the treadmill.
HIIT (High-Intensity Interval Training) Workouts:
HIIT workouts are a great way to maximize your workout time and get the most out of your treadmill. The idea behind HIIT is to alternate short bursts of high-intensity exercise with periods of active recovery, such as walking or jogging. This type of workout can be customized to your fitness level and can be made more challenging as you progress. To get started, try a basic HIIT workout that alternates 1 minute of running at a high intensity with 1 minute of walking at a slower pace. As you get stronger and fitter, you can increase the intensity and duration of the running intervals and decrease the recovery time.
Hill intervals are a great way to challenge your muscles and improve your cardiovascular endurance. To do this workout, you will need to set your treadmill to an incline and then alternate running at a moderate pace on the incline with jogging or walking on a flat surface. Start with a 1-minute incline interval followed by a 1-minute flat interval and repeat for 20-30 minutes. As you get stronger, you can increase the incline and duration of the intervals.
Fartlek workouts are a fun way to switch things up and add some variety to your treadmill routine. The word “fartlek” is Swedish for “speed play,” and that’s exactly what this workout is all about. With fartlek workouts, you run at different speeds and intensities for varying periods of time, rather than following a set pace or interval. To do this workout, simply set your treadmill to a moderate pace and then randomly switch between jogging, running, and sprinting for 30-60 seconds at a time.
Treadmill relays are a fun and challenging way to workout with a partner or group. To do this workout, you and your partner(s) will take turns running at a high intensity for a set period of time, such as 30 seconds to 1 minute. When your turn is over, you will rest while your partner takes their turn. This workout can be repeated for a set number of rounds or until you reach a certain distance.
Themed workouts are a fun way to add some excitement to your treadmill routine. To do this workout, choose a theme such as a favorite movie or TV show, and then run for a set period of time (such as 30 seconds to 1 minute) for each scene or episode. For example, if you choose the movie “Rocky,” you could run for 30 seconds to 1 minute for each of the famous training montages.
Treadmills are a convenient and effective way to get a cardio workout, but running on one can become monotonous and boring. To keep things interesting and challenging, try one of these effective and fun workouts.