Looking for a way to turn your treadmill time from boring to exhilarating with fun treadmill workouts? You’re not alone.
Furthermore, many treadmill users fall into a monotonous cycle, repeating the same pace and incline, which quickly zaps motivation and results.
But with a few tweaks, your treadmill workouts [1] can become one of the most engaging and efficient parts of your fitness journey.
Whether you're walking, jogging, or running, incorporating fun treadmill workouts into your routine helps improve cardiovascular health, burn more calories, and build stamina.
1. Start with a 5-Minute Warm-Up
Begin each session with a light jog or brisk walk to get your heart pumping and then prepare your muscle groups for movement.
2. Try High Intensity Interval Training (HIIT)
Alternate between 30 seconds to 1 minute [2] of all-out speed, followed by 1 to 2 minutes of recovery walks.
This interval workout boosts cardiovascular fitness and then burns more calories in less time.
3. Incorporate Speed Intervals
Play with increasing speed in short bursts.
For example, try 30 seconds of intense effort, then 90 seconds at a steady pace. Repeat for 20 minutes.
4. Add Incline Intervals or Hill Workouts
Crank up the incline for 1-2 minutes, then return to a flat surface.
These rolling hills mimic outdoor runs and then challenge different muscle groups.
5. Play with Fartlek Training (Speed Play)
This Swedish technique means “speed play.” Mix both speed and then recovery unpredictably.
Example: sprint during one song chorus, then walk during verses. Keep your body guessing and then your mind engaged.
6. Incorporate Butt Kicks or Walking Lunges
If your treadmill allows, add bodyweight exercises like walking lunges or butt kicks during lower incline segments for strength training.
7. Use Flat Intervals to Build Endurance
Alternate between steady pace and then recovery walks on a flat surface.
Great for beginners or for long treadmill sessions.
1. Jog-sprint Interval
Exercises to Spice Up Your Treadmill Routine:
- Set the treadmill to a jogging pace and jog for a minute.
- As part of your fun treadmill workouts, increase the speed and do a 30-second sprint interval.
- Ideally, go through five different sets of intervals.
- Furthermore, the sprint does not need to be an all-out 100 percent effort ― this can be around 80 percent of your capacity.
2. Strengthening Exercises
Walking Lunges
Exercises to Spice Up Your Treadmill Routine:
- Begin in an upright standing position on the treadmill with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and then legs.
- Set the treadmill at a slow walking pace.
- After that, place your hands on the sidebar handles for support.
- Engage your core, take a big step forward with one foot and drop your back knee down to the ground.
- Raise back up and repeat the movement on the opposite side.
Side Step to Squat
Exercises to Spice Up Your Treadmill Routine:
- Turn to one side.
- Begin in an upright standing position on the treadmill with your hands at your sides, keeping your head, shoulders, hips, and then legs in proper alignment.
- Set the treadmill at a slow walking pace.
- After that, tighten your core.
- Take a big step to one side with one foot, then bend your knees and hinge through your hips to move into a squat position, bringing your hands up to chest-height.
- Raise back up and then step your opposite foot to bring your feet back together.
- Repeat the movement.
Single-leg Hip Hinge
- Begin in an upright standing position on the treadmill with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and then legs.
- Place your hands on the sidebar handles for support and set the treadmill to a slow walking pace.
- Step with one foot forward, and then hinge through your hips, bending your upper body forward while extending your opposite leg back to be parallel to the floor.
- Raise back and then repeat the movement on the opposite leg.
Lateral Leg Extension
- Turn to one side.
- Begin in an upright standing position on the treadmill, keeping your head, shoulders, hips and then legs in proper alignment.
- After that, set the treadmill at a slow walking pace.
- Tighten your core, and then take a big step to one side with one foot, lifting your opposite leg out to the side.
- Lower your leg to return to the starting position and then repeat the movement.
Treadmill Push-ups
- Stop the treadmill.
- Begin in an upright standing position with your hands on the front bar handles for support.
- Move your feet back to increase the angle of your body.
- After that, tighten your abdominal muscles.
- Bend your arms and lower your upper body toward the handle, keeping your head, shoulders, hips and then legs in alignment.
- Straighten your arms to complete a push-up. Repeat the movement.
Inverted Rows
- Stop the treadmill.
- Begin in an upright standing position with your feet out on the sides of the treadmill, holding onto the front bar handle for support.
- Slightly bend your knees.
- Tighten your core, straighten your arms and lean back, maintaining proper alignment with your head, shoulders, hips and knees.
- Using your back muscles, pull your body forward to the starting position.
- Repeat the movement.
Tricep Dips
- Turn to one side.
- Begin in an upright standing position with your hands at your sides on the sidebar handle for support.
- Move your legs out with your knees bent and your heels anchored against the side of the treadmill.
- Tighten your core and straighten your arms to lift your hips up, straightening your legs out front.
- Return to the starting position and then repeat the movement.
3. Flexibility Exercises
Quad Stretch
- Stand upright with one hand on the sidebar handle for balance, maintaining proper alignment with your head, shoulders, hips and legs.
- Bring one heel up against your seat, holding your foot with your other hand.
- Hold this position for a couple of seconds.
- Return to the starting position and then repeat the movement on the opposite leg.
Hamstring Stretch
- Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and then legs.
- Tighten your core and hinge through your hips as you straighten one leg out front, pointing your toes toward the ceiling.
- Raise up slowly to return to the starting position and then repeat the movement on the opposite leg.
Alternative Hamstring Stretch
- To make the exercise more challenging, bring one leg up by the sidebar handle with your toes pointing toward you, keeping your legs straight.
- After that, tighten your core.
- Hinge through your hips with your back flat and bend your upper body forward.
- Lower your leg to return to the starting position and repeat the movement on the opposite leg.
Keep Your Mind Engaged
Switching up your treadmill routine with the best treadmill workouts is not just about the physical benefits.
Keeping your mind engaged helps you stay consistent and then avoid burnout.
Try watching a show, listening to a new playlist, or mentally challenging yourself with tempo and pace goals.
Why These Workouts Matter
Incorporating fun treadmill workouts like HIIT, fartlek workout, and incline intervals enhances your cardiovascular system and overall fitness.
According to an exercise physiologist, interval workouts are among the most efficient workouts to boost cardiovascular health and burn more calories.
Unlike running outdoors, most treadmills offer customizable settings for speed, incline, and resistance, making them a perfect tool for structured speed work and treadmill running.
Dr. Vikas Patel, DO, an orthopedic sports medicine specialist at Cleveland Clinic, emphasizes that while frozen shoulder primarily affects the shoulder joint, maintaining overall physical activity is beneficial. Engaging in cardiovascular exercises, such as treadmill walking, can help maintain general health and may indirectly support shoulder rehabilitation by promoting circulation and overall well-being.
Pro Tips from a Personal Trainer
- Warm up and cool down: Always dedicate 5 minutes for a warm up and another 5 minutes to cool down.
- Monitor your form: Keep posture upright, arms relaxed, and then avoid looking down at the screen constantly.
- Stay hydrated: Especially during intense intervals or longer distances.
- Track your progress: Use treadmill metrics to monitor speed, incline, and then time to challenge yourself.
Final Thoughts
Treadmill time doesn’t have to be a chore.
By incorporating variety and using structured yet creative treadmill workouts, you’ll enjoy better results, have more fun, and look forward to each treadmill session.
Whether you’re aiming to build stamina, improve cardiovascular fitness, or just shake things up, these ideas can transform the way you look at your treadmill routine.
Give them a try and experience the difference.
Jump into Bodyweight Workouts 101 and discover how to build strength, burn fat, and boost energy—no equipment needed! Perfect for all fitness levels, this guide makes it easy to start today.
FAQs
Can I do HIIT workouts on any treadmill?
Yes, most treadmills are equipped to handle HIIT workouts. Ensure your treadmill can safely accommodate quick speed and incline changes, and always use the safety clip.
How often should I change my treadmill routine?
Aim to switch things up every 2-3 weeks to keep your workouts fresh and prevent plateaus. Adding intervals, adjusting incline, or changing speed can make a big difference.
Are treadmill workouts effective for weight loss?
Absolutely. Treadmill workouts, especially HIIT and incline intervals, help burn more calories and fat, supporting weight loss when combined with a healthy diet.
What if I get bored easily on the treadmill?
Try mixing in speed play, using entertainment like music or podcasts, or incorporating interval variations like fartlek training to keep your mind engaged.
