While treadmills are most commonly associated with running or walking, they can be used in various ways to diversify your workout routine and target different muscle groups. Whether you want to improve cardiovascular health, increase strength, or add variety to your exercise, the treadmill can be a versatile piece of equipment. Below are several creative ways to use a treadmill besides just running.
Ways to Use a Treadmill Besides Running: Incline Walking
Walking on an incline simulates hill climbing, which intensifies the workout and engages different muscles, particularly the glutes, hamstrings, and calves. Increasing the incline to 5-15% will challenge your lower body, helping to strengthen the legs and burn more calories. Walking at a moderate pace while keeping your posture upright will engage the muscles more effectively and reduce strain on your joints compared to running. Adjusting the treadmill speed in conjunction with the incline can further enhance the intensity and effectiveness of your workout.
High-Intensity Interval Training (HIIT)
Treadmills are excellent for incorporating intervals of high-intensity bursts with short recovery periods, making them ideal for a structured treadmill workout. HIIT workouts are highly effective for increasing calorie burn when combined with incline walking on a treadmill. Alternating between fast walking or sprinting for 30 seconds and slow walking or jogging for 1 minute can increase cardiovascular fitness, boost fat burning, and improve overall stamina. This approach burns more calories in less time while increasing metabolism, making it an effective workout for fat loss and endurance.
Treadmill Walking Lunges
Adding walking lunges onto the treadmill adds a strength component to your workout and targets the lower body, specifically the glutes, quads, and hamstrings. Ensure proper form by stepping one foot forward with your left foot, lowering your left knee towards the treadmill while keeping it aligned with your ankle to maintain balance and engage the correct muscle groups. Set the treadmill to a slight incline and perform walking lunges, keeping your body in a controlled position while maintaining balance. This move strengthens the legs and helps improve coordination and balance.
Side Shuffling
Side shuffling is a great lateral movement that targets the hip abductors, adductors, and glutes, areas that are often neglected in forward movements. Stand sideways to the treadmill and set it to a slow pace. Shuffle one foot over the other while keeping your knees slightly bent to enhance stability and effectiveness. This movement helps strengthen the hip and thigh muscles, improves coordination and balance, and enhances lateral movement abilities.
Walking Backwards
Walking backward on the treadmill is a great way to challenge the body in new ways, targeting different muscles and improving balance and coordination. Set the treadmill to a slow pace and carefully walk backward. Start with a low speed and increase it gradually as you become comfortable. Walking backward works the calves, hamstrings, and glutes in a different way than forward walking, and it can improve posture and reduce knee pain by strengthening muscles around the joint.
Treadmill Push/Pull
For those looking to incorporate more strength training into their treadmill routine, using the treadmill for a push or pull exercise can increase the challenge and engage the entire body. When performing push exercises, lean forward slightly to engage your core and maintain a neutral spine. Push the treadmill while it’s moving (if it has manual movement), or walk backward and use the treadmill belt to “pull” you along. The treadmill belt’s functionality and versatility allow for exercises like sled pushes and side shuffles, engaging the core, strengthening the arms, shoulders, and legs, and increasing heart rate for cardiovascular benefits.
Walking with Weights
Adding light dumbbells or ankle weights while walking on the treadmill can increase the intensity of your workout, improving muscle endurance and adding a strength element to your cardio routine. Incorporating walking with weights into your fitness routine can be tailored to individual needs and health conditions. Walk at a moderate pace while holding light dumbbells or wearing ankle weights. Keeping the movements controlled and avoiding heavy weights will prevent compromising your form. This helps tone the arms, shoulders, and legs and increases calorie burn without the impact of running.
Treadmill Push-ups
If your treadmill has handles or a sturdy platform at the front, you can incorporate push-ups into your routine by performing them with your hands on the handles while walking or at rest. Start in a plank position with your hands on the handlebars and your body in a straight line. Set the treadmill to a low speed, place your hands on the handlebars, and perform push-ups. This variation works the upper body muscles, including the chest, shoulders, and triceps, while still engaging the lower body with the walking or incline motion.
Walking Meditation or Mindfulness
Treadmills are a great tool for walking meditation, where you focus on your breath and movement rather than speed or distance. Walk at a slow, comfortable pace while focusing on your breathing, staying present, and letting go of external distractions. This practice helps reduce stress, improves mental clarity, and provides the benefits of both physical exercise and mindfulness.
Slow, Steady-State Cardio
If you’re looking for a steady, lower-intensity workout, use the treadmill for a consistent, moderate-paced walk or light jog for extended periods. This type of steady-state cardio serves as an effective cardio exercise for overall fitness. Set the treadmill to a steady, moderate pace and maintain that pace for 30-60 minutes. This increases cardiovascular endurance, burns fat, and promotes overall health. This is a great option for active recovery or for those new to exercise.
Conclusion
Treadmills can be used for more than just running or walking. Treadmill workouts can enhance calorie burn and fitness goals through various strategies, such as adjusting incline and speed. From strength-based exercises like lunges and push-ups to high-intensity interval training and mindfulness, the treadmill offers numerous ways to diversify your workout routine. By incorporating different movements and utilizing various incline settings, you can challenge multiple muscle groups, improve cardiovascular health, and reduce workout monotony. Incorporating exercises like mountain climbers can further diversify your treadmill workouts and engage multiple muscle groups.
FAQs
Can you use a treadmill for muscle building?
Yes, using a treadmill with added movements like walking lunges, backward walking, and weighted walking can help build muscle in the legs and core.
How can I make treadmill walking more challenging?
Increase the incline, add weights, or incorporate intervals of higher-intensity movements like side shuffling or sprint intervals to make walking on the treadmill more challenging.
Is walking on a treadmill effective for burning calories?
Yes, consistent walking on a treadmill, especially when combined with a healthy diet and varied intensity, is an effective way to burn calories and aid in weight loss.
Can you lose belly fat using a treadmill?
While spot reduction isn’t possible, walking or running on a treadmill can help burn overall fat, including belly fat, when combined with a balanced diet and strength training.
How long should I use a treadmill each day for general fitness?
For general fitness, aim for 30–60 minutes of treadmill walking or running, most days of the week. Adjust duration based on your fitness level and goals.
