Five treadmill hacks to supercharge your outdoor walking and jogging routine indoors.
Introduction
Let’s face it: Treadmills, often seen as the go-to cardio equipment in gyms, have a reputation for being dull due to their repetitive motion. But don’t dismiss them just yet. Treadmills are incredibly versatile and can be used for more than just walking or jogging in place. With the right approach, you can transform your treadmill workout into a dynamic and engaging experience.
Kaleigh Ray, an exercise physiologist and personal trainer, says she’s a fan of treadmill workouts because they replicate actual life activities like walking tours and amusement park strolls and do it all ‘in functional and fun ways.’ Harvard Health explains that treadmills also involve key muscle groups (quadriceps, calves, and glutes). Therefore, they are helpful for bones by keeping them strong, primarily through weight-bearing exercises.
In this article, we will examine five treadmill hacks that will make your workouts more enjoyable, quicker, and less monotonous.
1. Learn about the 12–3–30 workout for an engaging challenge
The 12-3-30 treadmill workout is so simple and highly effective that it’s made waves all over the fitness world. To do this, set the treadmill to 3 miles per hour and 12 percent incline, and walk straight for 30 minutes.
Sounds easy? It’s deceptively tough! This is a low-impact cardio session that also works your glutes, calves, and quads! It helps crank up calorie burn and strengthens balance and endurance. Not a runner? No worries! The 12-3-30 workout is ideal for non-runners who want to elevate their heart rate without the pound-for-pound impact of running.
Instead, suggests Ray, tune the speed to your fitness level—beginners slower, advanced faster. This workout should be done five times a week to fulfill the CDC’s 150-minute moderate exercise recommendation.
2. I also stroll (at my nonexistent pace), watch the sunlight filter in, and breathe deeply (yes, sweaty breathing). Relax with me – embrace ‘Cozy Cardio’ with low impact, slow cardio perfect for anyone and everyone (even the wannabe couch potatoes).
If sprinting on a treadmill sounds like a nightmare, try the latest trend: cozy cardio. Dubbed by TikTok influencer Hope Zuckerbrow, this is an approach to low impact, just jogging along to anything but nowhere, as a workout that focuses on enjoyment.
Think of walking slowly over your treadmill with a cup of coffee, catching up on your favorite TV show. If you combine your workout with entertainment, it will go by so quickly. Set a pace and let your body ride the pace at a comfortable pace. This is perfect for beginners or somebody needing more time to push hard that day.
3. Fartlek Training: Spice It Up and Have Fun
If you want to entertain your treadmill workouts, fartlek training is an excellent choice. The name is Swedish for speed play, and it refers to alternating between periods of speed and periods of slower recovery. Random interval training is great because it keeps your body guessing and challenges your cardiovascular system.
For example, you might begin by doing a light jog at 4 miles per hour, a one-minute all-out sprint at 10 miles per hour, and a slow recovery walk. There’s nothing too rigid here—do what you want and change your speed or incline as you want.
Fartlek training is beautiful because it increases your speed, endurance, and calorie burning. It’s also a fun way to listen to your body and then figure out how to change things up.
4. Take a Step Back: Walking Backward or Side-Stepping Try this one!
So what’s the point of walking forward on a treadmill when you can about it?
Explanation:
So why would you want to walk forward on a treadmill when you can just about? You win the game when you are required to walk backward or side-step on a treadmill. In these movements, you use different muscle groups to get a full body workout and help build up your balance and strength.
Mobilizing your hips is excellent, and walking backward can also do wonders for your quads and hamstrings by engaging them in new ways. Start at a slow speed (1 mph or so), and use the handrails to support yourself until you feel comfortable.
A variation of this is a great way to spice things up from your regular treadmill routine and can really challenge your muscles.
5. Turn Treadmill Time Into a Concert
Why not turn your treadmill session into a minor concert? Listening to music is proven to boost workout performance. You will be more inspired and less fatigued when working out.
Design playlists based on the speed of your treadmill; the tempos of the songs they choose will change to suit the pace of your workout. For example, a quick song would match a brisk walk or run, whereas slowed-down songs might help you cool down. If you want to get crazy with it, picture yourself putting on an entire concert while ‘working it’ on the treadmill if you’re on a roll.
Bonus Tip: Use Proper Form and Stay Safe
The treadmill has many advantages, but it is essential to use it safely. Here are a few tips to maximize your workout and avoid injury:
- Hold the rails lightly: Don’t grip the handrails too tightly; doing so can decrease how well you work out.
- Maintain good posture: Don’t stare out in front of you. It strains your neck and keeps your body in a solid, upright posture.
- Warm up: Start slowly to get your body warming up to faster paces.
Wear proper shoes: Buy running shoes that are comfortable and supportive. This reduces the chance of injury.
Stay hydrated: Drink plenty of water before, during, and after your workout to achieve peak performance.
Conclusion
Your fitness routine doesn’t have to include dreaded treadmills. Here are five treadmill hacks (with no monkey business) that will allow you to walk, jog, or run indoors in a much more fun and effective way. Whether you’re doing the 12 3 30, getting comfy with cardio, pulling on el fartlek training, or combining the three, your treadmill can become a thrilling, consistently versatile workout accessory.
So, the next time you step onto the treadmill, remember: It’s all about finding a routine that fits you and keeps you going. Happy walking (or running)!
