6_Workouts_for_Your_Home_Treadmill

When you are trying to get fit, stay fit or just improve your cardiovascular health, there is probably nowhere better to do it than the comfort of your home treadmill. But it is often hard to stay on track if you lack direction or get bored easily. Both problems can be solved by trying out one or more more of these 6 workouts. You can easily just mix and match them as well so things always stay fresh.

1. THE TORTURER

You will need to really raise your level of awareness to its highest degree for this workout. Not only do you have to pay attention to your speed and incline, but you also have to be conscious of your position on the deck.

  1. Start with a light 5-minute warm-up with the deck flat. Gradually increase your speed throughout.
  2. Increase the incline to a position that is challenging and run for 30 seconds.
  3. Carefully turn sideways and side step for 30 seconds.
  4. Turn completely around and run backwards for 30 seconds.
  5. Turn to your other side and sidestep for 30 seconds.
  6. Turn back forward and repeat the entire process 10 or more times.
  7. Flatten the deck back out and jog lightly for 5 minutes to cool down.

Grab a hold of the the handrails when you make your transitions to keep your balance.

2. THE LADDER

This fun little workout has nothing to do with an actual ladder. It’s an escalating workout that will surely tax your aerobic and anaerobic systems, giving you the best of both worlds. You will have to be mentally focused with this program because you need to keep a very close eye on your times.

  1. Perform a light warm-up for 5 to 10 minutes with the deck flat.
  2. Increase the speed to an intensity that is about 75% maximum effort and stay there for 15 seconds.
  3. Reduce the speed to a low intensity for 15 seconds.
  4. Crank it back up for 30 seconds and bring it back down for 30 seconds.
  5. Increase your speed for 45 seconds and bring it back down for 45 seconds.
  6. Crank it back up for 60 seconds and reduce it for 60 seconds.
  7. Follow this pattern five to eight times and finish with a light 5-to-10-minute cooldown.

As you get in better shape, go all out on your high-intensity bouts.

3. HILL REPEATS

This is an incline workout that will involve a mixture of walking and running.

  1. Begin with a light warm-up for 5 to 10 minutes with the deck flat. Start out walking and gradually increase your speed to a light jogging pace.
  2. Turn the incline about 25% of the way up. Once it comes to a stop, count 30 seconds.
  3. Increase the incline again to 50% and once it has stopped, count for 20 seconds.
  4. Increase the incline one more time to a point that is 75% up and once it has stopped, count for 10 seconds.
  5. Bring the deck all the way back to flat and do a 60-second recovery jog at a slow pace.
  6. Repeat the series five to eight times and finish with a light five-minute cooldown.

Feel free to start this workout walking. If you do a warm-up walking and are able to walk on your 30-second interval, you will likely be jogging on your 10-second interval. It’s better to start off light and increase the intensity as you get into better shape.

4. THE PYRAMID SCHEME

This pyramid scheme will not take your money, but it will rob your body of some fat, which is a good thing if you’re looking to lose weight. You will have to pay close attention to your speed on this one too.

  1. Start with brisk walk for 5 minutes to warm up and keep the deck flat.
  2. Increase the speed to 5 mph and stay there for 60 seconds.
  3. Increase the speed to 6 mph for 60 seconds.
  4. Increase the speed to 7 mph for 60 seconds.
  5. Increase the speed to 8 mph for 60 seconds.
  6. Increase the speed to 9 mph for 60 seconds.
  7. Decrease the speed to 8 mph for 60 seconds.
  8. Decrease the speed to 7 mph for 60 seconds.
  9. Decrease the speed to 6 mph for 60 seconds.
  10. Decrease the speed to 5 mph for 60 seconds.
  11. Come back to a brisk walking pace for 60 seconds.
  12. Repeat the entire pyramid as many times as you can handle. Ideally, you do at least two.

The speeds mentioned are just examples. You will have to adjust to your personal liking and fitness level.

5. TABATA DRILL

A tabata protocol is short and sweet, but very intense. You are best served doing this if you are really pressed for time and want to get results fast.

  1. Start with a light 4-minute warm-up with the deck flat or on an incline of your choosing.
  2. Turn the speed up to a point where you are sprinting at 100% effort and stay there for 20 seconds.
  3. Place your hands on the handrails, lift yourself up and position your feet on the sides of the deck.
  4. Wait for 10 seconds, then lift yourself back up and carefully go back into a sprint for 20 seconds.
  5. Alternate back and forth for 4 minutes, which will be 8 rounds total.
  6. Finish with a 4-minute cooldown at a slow pace.

6. WALK IT OFF

This is a good workout if you are new to exercise and just want to get adapted to the feel of your treadmill. It’s also good if you only desire to improve your cardiovascular health and burn a generous amount of calories.

  1. Start with a light 5-minute warm-up with the deck in a flat position. Feel free to gradually increase your speed until you are walking at a brisk pace.
  2. Increase the incline to a point that is challenging to walk on. Remain here for 60 seconds.
  3. Decrease the incline and walk for 60 seconds.
  4. Raise the incline again and walk for 60 seconds.
  5. Continue to alternate back and forth until you’ve gone for 20 minutes and finish with a light 5-minute cooldown with the deck flat.

Make sure to stay hydrated at all times when exercising. Drink plenty of water before, during and after your workouts. Have a towel on hand to wipe sweat from your face so it doesn’t get in your eyes. Do not hang on the handrails. A light amount of pressure to balance yourself is fine, but do not lean on them for excessive amounts of time. Not only does this take work away from your body but it also promotes bad posture.

The rest is up to you. Be safe, work hard and expect to see results.