6 treadmill exercises for home and gym

There are numerous exercises you can perform on the treadmill to achieve your various fitness goals, whether you exercise at home or at the gym.

Whether you work out at the gym because of the weather or prefer the feeling of running indoors, the convenience and versatility of the treadmill have made it a popular piece of equipment. To help you maximize your time, fitness and wellbeing manager Simon Francis has put together several expert workouts for both home and gym use.

How the treadmill can help you

• Weight loss: Consistent, sustained movement on the treadmill can burn a significant number of calories, supporting your weight loss efforts.
• Muscle development: Running or walking fast on the treadmill stresses and strengthens the leg muscles, particularly the thighs, calves and buttocks.
• Increase stamina and endurance: Regular treadmill workouts can improve cardiovascular fitness and long-distance endurance.
• Help with race training: The treadmill allows for the simulation of different racing conditions, such as hills and sprints, making it a valuable tool in event preparation.
• Decreased blood pressure: Moderate aerobic exercise, such as walking on a treadmill, can help maintain a healthy heart and lower blood pressure.
• Joint pain relief: The shock-absorbing surface of the belt reduces the impact on the joints compared to running on asphalt or concrete.
• Increase confidence: Achieving training goals and consistent sessions on the treadmill can motivate and encourage you on your fitness journey.

Best Treadmill Workout for Beginners

• Duration: 20 minutes
• Speed: slow and comfortable
• Slope: 0%
• Difficulty: Beginner
• Sets: 5

This is the perfect workout if you’re new to running or the gym. It’s a great place to get used to the band and gradually introduce yourself to cardio.

• Jog easy for 3 minutes
• I walked for 1 minute

As your fitness and stamina improve, you will eliminate the need for the walking portion of the series. Duration mattersso don’t start too strong. 20 minutes is definitely a great start for such a plan.

Remember, running for 20 minutes is the goal. Start slow and slow down if you can’t maintain this level for the full 20 minutes. With time and perseverance, you will be able to run continuously throughout the session.

The best treadmill workout for weight loss

• Duration: 20 minutes
• Speed: fast and comfortable
• Slope: 0%
• Difficulty: intermediate
• Sep: 13

Any movement is great for losing weight. With this in mind, all of the band exercises included here can be used to support weight loss. For efficient and effective weight loss, we’ve included a HIIT (High Intensity Interval Training) workout that you can do at home or at the gym.

Buy from the store:

These are short periods (1 minute) of intense running at a high speed followed by short intervals (30 seconds) of walking at a slower speed. Repeat this workout for 20 minutes or about 13 sets. This training method has proven effective as part of a larger weight loss regimen.

• Run for 60 seconds (fast speed)
• Walk for 30 seconds (slow walking speed)

The best treadmill workout for incline running

• Duration: 20 minutes
• Speed: slow
• Incline: Start at 3% and adjust by 1% for each set
• Difficulty: intermediate to advanced
• Sets: 5

The treadmill is a brilliant machine for simulating hills at home or at the gym. Work in 2-minute climbs starting at a 3% gradient. Rest for a few minutes in between, returning to a comfortable pace of easy running on a 0% incline. Aim to complete the next climb to 4%, 5%, 6%, etc.

Adjust your speed during and between climbs if you have trouble keeping up. Remember, on the hill it’s all about endurance. Slow and safe is the motto. Your upper body can help you a lot uphill, so use your arms to generate extra momentum.

Best treadmill workout for fat burning

• Duration: 30 to 45 minutes
• Speed: slow to moderate
• Slope: 0%
• Difficulty: Beginner
• Sets: 1

If your goal is to burn fat, opt for a long, low-intensity walk/run. Try to keep your heart rate no more than 70% of your maximum and focus on maintaining an elevated heart rate constant rhythm in any time interval you choose.

While it may seem tempting to increase your pace, running at a low intensity for a longer period of time is more effective for burning fat than short, high-intensity sprints. Maintaining a sustainable pace allows the body to tap into fat reserves for energy.

The best treadmill workout for speed development

• Duration: 15 minutes
• Speed: slow to fast
• Slope: 0%
• Difficulty: intermediate to advanced
• Sets: 5

A great way to improve your speed is to use intervals. This means you alternate running at a pace that’s comfortable for you and one that’s slightly faster.

Let’s say your normal running speed is 8 km/h. Start the session at 7 km/h for one minute, then increase to 8.5 km/h for 30 seconds, then return to 7 km/h for 1 minute. At each interval, increase your speed by 0.5 mph until you reach a level of difficulty you can’t handle.

You will need a slower than normal running speed to recover between intervals. Eventually, you will be able to increase your starting speed and challenge yourself with running (or sprinting) speed.

The best treadmill workout for building stamina

• Duration: 30 to 60 minutes
• Speed: slow to moderate
• Slope: 0%
• Difficulty: intermediate
• Sets: 1

Endurance running is about maintaining a constant rhythm. Give up the idea of ​​overworking yourself before you start. This session focuses on running for the allotted time. If you run too fast at first and raise your heart rate too much, you will tire quickly.

Reduce speed and intensity and increase duration. Remember that you are running for duration, not distance. These runs are crucial to race training because they maximize us cardiovascular performance.

Building a solid foundation of endurance is essential for any runner, regardless of the target distance. Once you are able to run comfortably for longer periods, you can begin to incorporate more intense workouts to increase speed and power.

The best glute band workout

Walking on an incline is a great way to develop your glutes. It’s the cardio choice of many at the gym because you can manipulate the incline to create a steeper climb that’s right for you.

• Duration: 30 minutes
• Speed: Moderate to fast
• Slope: 5%
• Difficulty: Beginner
• Sets: 1

Focus on endurance and walk at a pace you can sustain for 30 minutes. A great way to stay motivated is to put a documentary or episode of a series on your phone to watch while you walk.

The glutes are engaged more as the incline increases, so feel free to experiment with higher degrees of incline. Start easily with 5% and adjust based on your comfort level and goals.

Treadmill vs. Cross Trainer

Treadmill

The band has no fixed movement pattern other than placing one foot in front of the other. Whether you do it by running, jogging, walking or climbing, you dictate the movement. It is important to remember that if you are training for a running event then you need to practice running. It wouldn’t make much sense to use the elliptical to train for a 5K race.

Cross trainer-ul

The elliptical bike is different because it has a fixed movement position. This means that the machine itself dictates how our legs and arms move. It also has a weight support feature, which means you can expect a good fitness-boosting or calorie-burning session.

There is no impact associated with the cross trainer, making it a great alternative for those suffering from joint pain. The smooth, fluid movement is gentle on the joints and allows for an efficient workout.

Frequently asked questions

Where should I start?

The best place to start if you’re new to the gym or have recently purchased a treadmill is slowly and surely. If you are a beginner runner, we recommend gradually increasing your distance and intensity over time. Following the tips in our «exercises for beginners» section at the top of the page can help you with this.

If you’re an experienced runner new to the treadmill, you’ll want to focus on the feel. This means making sure you feel comfortable with your surroundings and don’t make yourself vulnerable to tripping, losing your footing, or catching your feet behind the strap mid-step.

Once you feel comfortable, you can start moving on to some of the more intense workouts and exercises we’ve prepared above. Remember to gradually increase the intensity and listen to how your body responds.

Are treadmills safe?

Treadmills are widely used in gyms and fitness centers and are designed to promote safe and stable exercise. Modern seat belts are incredibly safe thanks to the inclusion of features such as emergency stop systems and safety clips.

If you run at high speed or sprint on a treadmill, it is essential to use the safety clip provided. This essential safety feature means the belt will stop rotating if you fall or walk away from the machine, minimizing the risk of serious injuries in the event of an accident.

Always follow the manufacturer’s instructions and use safety features as intended. With the right precautions, the treadmill can be a safe and effective environment for your training.