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Great At-Home Treadmill Workouts


How to Stay Motivated and Moving While Staying At-Home 

Sticking with a workout routine can be tough, especially when you have to do it from home…

Every. Single. Day.

The lure of the couch, the fridge and Netflix can be distracting and oh-so tempting. How is one supposed to resist the temptation to just chill out?

Switching up your at-home workouts is a great way to keep yourself engaged and motivated. There’s a lot more you can do on a treadmill than simply run a certain distance or for a certain amount of time.

To save you from having to put together a fun and diverse workout schedule, we’ve done it for you.

Keep reading for a variety of workouts that includes twisting, climbing and facing the gauntlet!

Go For A Hike –

Contrary to what your brain may initially tell you, you don’t actually have to be outside to hike. This workout is meant to mimic going for a hike and gets you the same results.

  • Start with a 5 minute warm up at a speed of 3mph and a 2% incline.
  • For the rest of your workout, you can change your incline as long as you keep your speed between 3.5 and 4 mph.
  • For your 5 minute cool down, go back to 3 mph at a 2% incline.

Im-Press Yourself –

It’s easy to forget that you can do separate things with your upper body while using your treadmill. This workout gets your arms working too.

  • As always, start with a five minute warm up at between 2.5-3.5 mph and a 1% incline.
  • 5 minutes walking while doing the following arm exercises
    • 10 overhead presses
    • 10 front raises
    • 10 upright rows
    • 10 lateral raises
    • If there’s time left when you finish, repeat
  • 4 minutes just walking, no arm exercises
  • Repeat 5 minutes of walking with arm exercises and 4 minutes without at an incline of 3%.
  • 5 minute cool down at 3 mph and 1% incline

Sprint Intervals –

You’ve probably done them before…and there’s a reason. Sprint interval workouts are a fantastic way to get your blood pumping and your muscles firing.

  • Start with a 10 minute warm up. During this time build your speed from 3 mph to 5 mph.
  • Now you’ll want to sprint at a speed that has your heart working at between 85%-90% of your max. This will be between 5 and 9 mph. Maintain that sprint for one minute.
  • Walk for 2 minutes at between 3 and 4.5 mph.
  • Alternate between 1 minute of sprinting and 2 minutes of walking for 20 to 30 minutes.
  • Finish up with a 5 minute cool down at 2.5-3 mph

Sidestepper Workout –

Facing forward, one foot in front of the other…isn’t the only way to get a good workout on your treadmill. Try this out of the ordinary workout to work some out of the norm muscles.

  • 5 minute warm up building speed up to 3.5 mph
  • 2 minutes walking sideways at a speed of 2.2 mph – 1 minute facing left and one minute facing right.
  • 2 minutes walking sideways at a speed of 2.5 mph – 1 minute facing left and one minute facing right.
  • 1 minute walking forward at 4.5 mph
  • 1 minute walking forward at 3.5 mph
  • 2 minutes walking sideways at a speed of 2.5 mph – 1 minute facing left and one minute facing right.
  • 2 minutes walking sideways at a speed of 2.8 mph – 1 minute facing left and one minute facing right.
  • 1 minute walking forward at 4.5 mph
  • 1 minute walking forward at 3.5 mph
  • 2 minutes walking sideways at a speed of 2.8 mph – 1 minute facing left and one minute facing right.
  • 5 minute cool down. Start speed at 3 mph and work down to 2 mph.

Be careful and use the side rails when changing directions to ensure that your feet are planted safely.

Rise and Fall –

We would be remiss if we didn’t include a hill workout. They may be challenging, but don’t let that stop you from reaping the benefits of this butt-busting routine.

  • 5 minute warm up: 5 mph at 2% incline
  • 2 minute run: 4.5 mph at 7% incline
  • 2 minute run: 5 mph at 4% incline
  • 2 minute speed walk: 3 mph at 10% incline
  • 2 minute speed walk: 4 mph at 8% incline
  • 1 minute speed walk: 3 mph at 3% incline
  • 7 minute running intervals: 5% incline
    • alternate between 2 minutes at 6.5 mph and 1 minute at 3.2 mph
  • 11 minute endurance push: 4mph at 12% incline
  • 5 minute cool down: 2.5 mph at 2% incline

Facing The Gauntlet –

To be fair, this workout involves exercises off of your treadmill. However, you don’t need much space and doing the exercises in tandem with your treadmill will get you a full-body workout that will build both endurance and strength.

  • 10 minute warm up either walking or jogging at 3.5 to 5 mph
  • 1 minute run at a speed of 5.5 to 7 mph
  • 30 seconds of push-ups off of the treadmill
  • 1 minute plank, also off the treadmill
  • Hop back on the treadmill for a 1 minute run at between 5.5 and 7 mph
  • Repeat the run, push-up, plank circuit 6 times.
  • 5 minute cool down at between 2.5 and 3 mph

With a workout routine that changes each day you’ll not only work a wider variety of muscles, you’ll keep your brain and interest engaged too. The couch and Netflix will be a great reward for meeting your fitness goals.

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