Introduction
For many, treadmills are synonymous with running or walking. However, these versatile machines can offer so much more! With a dash of creativity, treadmills can be the tool you use to achieve total body fitness. Ready to shake things up? Let’s explore some innovative treadmill workouts.
Walking Lunges
A fantastic way to engage the glutes, hamstrings, and quads.
- How To: Lower the speed to around 1-2 mph. Stand tall and step forward into a lunge, ensuring your knees are aligned with your ankles. Continue alternating legs.
Side Shuffles
Great for working the inner and outer thighs.
- How To: Decrease the speed to 1-3 mph. Stand sideways on the treadmill and shuffle one foot to the other. After a minute, switch and face the opposite direction.
Plank & Mountain Climbers
This is an excellent workout for your core and shoulders.
- How To: Come to the front of your treadmill and get into a plank position with your hands on the floor and feet on the treadmill belt. Keep your body straight and engage your core. For mountain climbers, bring your knees towards your chest, one at a time.
Incline Push-ups
Targeting the upper body, especially the chest and triceps.
- How To: With the treadmill off, position your hands on the sides of the treadmill deck and perform push-ups. To increase difficulty, raise the incline.
Treadmill Squats
Engage your quads, hamstrings, and glutes with this move.
- How To: Set a slow pace. As the treadmill belt moves, perform a squat and stand back up in rhythm with the treadmill’s speed.
Walking Plank
This move challenges your shoulders, arms, and core.
- How To: With the treadmill at a slow pace, come into a plank position with your hands on the ground and feet on the treadmill. As the belt moves, “walk” your hands forward while keeping the plank position.
Interval Training
Burn more calories and enhance endurance.
- How To: Start with a warm-up. Alternate between running at a high intensity for 1-2 minutes and walking or jogging for recovery for 2-3 minutes.
Reverse Walking
Strengthen those hamstrings and calves.
- How To: Reduce the speed, and carefully try walking backward. Ensure you hold onto the handrails for balance.
Hill Workouts
Boost calorie burn and challenge your leg muscles.
- How To: Use the incline function to simulate hill workouts. Walk or run for a few minutes at a high incline, then reduce for recovery and repeat.
Cool Down
Always end your session with a 5-10 minute cool-down walk and some stretching. This helps to reduce muscle soreness and brings your heart rate down gradually.
Conclusion
Treadmills offer a plethora of options beyond the traditional run. By incorporating these creative workouts, you can ensure a holistic approach to fitness and break the monotony. The key is to start slow, prioritize safety, and enjoy the journey to total body fitness.
Note: Safety first! Always make sure you’re familiar with the treadmill’s controls, and ensure any new movement is done at a slow pace to avoid injury. Consider consulting a fitness professional for guidance.