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Best Treadmill Workouts 2021 (Advanced,Power, Legs, Calorie)

A good workout can not only have a good impact on your body but your mind as well but doing the same old routine can be a bit boring at times. For people who cannot go outside to run, running on a treadmill is a great way to keep fit and in shape. But if you don’t mix it up, running on the treadmill every day can become boring too.

Don’t worry, there are a lot of ways to switch it up to make it fun and a little challenging for you. In this article, we have mentioned a few of the best treadmill workouts that you can do on this cardio machine to get the most out of it.

Best Treadmill Workouts 1

Power Workout

One of the best treadmill workouts to try, Power Workout consists of 60-second sprints. For this, you need to find a good speed for yourself that you can continue on for 25 – 30 minutes. Now, you need to go 2mph faster than your normal speed, the main goal of this workout is to slightly increase your speed from the previous speed.  This interval training workout improves your muscles’ ability to create sufficient power when you are on the treadmill. 

Apart from that, this workout will also help you with your turn-over rate and it will increase your anaerobic endurance.

Total Time of the Workout: 16 – 20 minutes

  • 5 minutes: Walk or jog to warm up
  • 1 minute: Steady pace
  • 1 minute: Sprint
  • Repeat the intervals for 5 – 10 times
  • 5 minutes: Cool down

Calorie-Blasting Workout

If you are looking to burn a lot of calories, then this workout is absolutely perfect for you. This workout combines both running and walking intervals and can be a great way to break some sweat. All you need to do is set the treadmill at an incline of 1 percent and then start the workout.

Total Time of the Workout: 30 minutes

  • 3 minute: Warm up
  • 30 second: Medium pace running
  • 30 second: Recovery walk
  • 1 minute: Medium pace running
  • 1 minute: Recovery walk
  • 2 minute: Medium pace running
  • 1 minute: Recovery walk
  • 3 minute: Medium pace running
  • 1 minute: Recovery walk
  • 4 minute: Medium pace running
  • 1 minute: Recovery walk
  • 3 minute: hard running
  • 1 minute: Recovery walk
  • 2 minute: hard running
  • 1 minute: Recovery walk
  • 1 minute: hard running
  • 1 minute: Recovery walk
  • 30 second: hard running
  • 1 minute: Recovery walk
  • 2 minute: Cool down
Best Treadmill Workouts

Advanced Runner Speed Workout

If you are an advanced runner, then this workout is perfect for you. You can continue this workout for over 15 minutes or you can repeat it a couple of times for a longer workout session. In this workout, you have to run at an incline to really sweat and the workout is ended with a 30-second complete sprint.

Total Time of the Workout: 15 minutes

  • 5 minutes: Warm up
  • 30 seconds: Strides
  • 30 seconds: Recovery walk
  • 30 seconds: Strides
  • 30 seconds: Recovery walk
  • 1 minute: Jog at a 4 percent incline
  • 1 minute: Recovery walk
  • 2 minutes: Hard run
  • 1 minute: Recover walk
  • 1 minute: Hard run
  • 30 seconds: Sprint
  • 2 minutes: Cool down
Best Treadmill Workouts 3

Beginner’s RPE Run Workout

Generally, beginner runners tend to opt for workouts that include a lot of breaks which is why this workout is perfect for them. It has many intervals and has scope for improvement as well and can be a good introduction to the treadmill workouts. RPE stands for rate of perceived exertion and is usually indicated on the tread and can range from 0 to 10.

RPE 0 can be seen as relaxing on the couch, 5 as a recovery jog, and 10 as an all-out sprint.

Total Time for the Workout: 38 minutes

  • 5 minutes: Warm-up exercise
  • 90 seconds: Light run at RPE 6
  • 1 minute: Recovery walk at RPE 3 – 4
  • 90 seconds: Run at an incline at an RPE 6 – 7
  • 1minute: Recovery walk
  • 90 seconds: Hard run at RPE 8
  • 1 minute: Recovery walk
  • Repeat hard run and recovery walk for the next 10-15 minutes
  • 90 seconds: Sprint at RPE 10
  • 1 minute: Recovery walk
  • 90 seconds: Sprint
  • 2 minute: Cool down

Legs Treadmill Workout

If you want to build your quads, glutes, calves, and hamstrings, then this is a great treadmill workout for you. This workout includes strength moves and will help in your core stability which can improve your mileage as well.

Total Time of the Workout: 16 – 20 minutes

  • 4 minute: Warm up
  • 30 seconds: Squats (off the treadmill)
  • 1 minute: Walk
  • 1 minute: Walking lunges
  • 30 seconds: Sprint
  • Repeat the squats for 2 – 3 rounds
  • 3 minute: 8 – 15 percent incline walk
  • 2 minute: Cool down
Best Treadmill Workouts 2

30-Minute Workout

Finally, with the help of this 30-minute treadmill workout, you will be able to maintain a consistent max heart rate which you can track using a fitness tracker. It is an amazing HIIT workout that can help you gain a lot of benefits in a short duration and is perfect for both beginners and advanced users

Total Time of the Workout: 30 minutes

  • 5 minute: Warm up
  • 30 second: Hard running
  • 30 second: Walk
  • Repeat the run and walk a total of 10 times
  • 2 minute: Recovery walk
  • Repeat the run and walk for 10 times more
  • 3 minute: Cool down

Well, now you know a few interesting treadmill workouts that you can try out to work on different muscles of your body and get the most out of the treadmill. So, what are you waiting for now? Go and try out these treadmill workouts and see the result for yourself!

Shubham

Shubham Garg (Editor Shubz.in) is an engineer with a specialization in Mechanical Engineering from AKTU, Uttar Pradesh. Being a mechanical engineer he has always loved to learn the inner working of various machines and consumer electronics. He regularly tests various audio, home appliances, and daily use products, to provide the best advice to readers. He is a wizard that can make your shopping easy, saving you time and stress of figuring out what to buy.

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