Five Ways to Cross-train With Your Home Treadmill

Cross training is all about switching up your normal routine to shake your body up a bit. Most people view the treadmill as a machine that’s only for running, but rethinking how you use your treadmill can open up a world of possibilities that will help strengthen your body all around. These five cross-training techniques will allow you to get the cardio work you need done but also work your body a lot harder than you usually would possible.

Circuit Training on Your Treadmill

Circuit training lets you rotate working specific muscle groups. This allows you to work hard, rest and come back to work that muscle group just as hard later on. This increase bloodflow, keeps your heart working and allows you to save time. Try this sample circuit workout to get the most out of your treadmill

1 minute5/6/72%
1 minute6/7/82%
1 minute6.5/7.5/8.52%
30 seconds7/8/92%
30 secondsSprint 8+2%
  • Turn the treadmill off.
  • 20 pushups
  • 20 crunches
  • 20 prisoner squats
  • 20 leg raises

Complete this full series three times.

Tabata For Your Treadmill

Standard tabata routines are designed to pull every ounce of energy out of you in under 4 minutes. The work includes 20 seconds of high intensity work, followed by 10 seconds of rest. This is repeated 8 times to complete a high intensity 4 minute workout that blasts fat, boosts your metabolism and leaves you feeling energized after being drained.

20 seconds8+ Sprint
10 second restwalk

Complete this series eight times.

The Treadmill Shuffle

Backwards Shuffle

Instead of always running forward on your treadmill, think about all the other directions you can run. Jogging backwards helps prevent new muscle growth and burn more calories. Any exercise that is new to your routine will be more beneficial compared to the standard workouts you’ve been completing. Back shuffling should be done at a low enough speed that you feel comfortable with. Ideally you can hold onto the bars for support, but eventually you should work your way up to hands free backwards shuffling.

Try this for 30 seconds. Turn around and jog slightly for another 30 seconds and turn back around. Repeat 10 times.

Side Shuffle

Doing side shuffles also helps work more muscles. Side shuffles target your inner and outer thighs to help tone and strengthen your muscles. Side shuffling should also be done at a reasonable speed that you feel comfortable with. The lower you go, the more you’ll work your thighs and your butt. Don’t forget to switch to both sides to even out the workout.

Try this for 30 seconds. Turn around to the front and immediately jump into facing the other side. Once both legs are done, jog lightly for 30 seconds. Repeat 10 times

Track Pull

Running the track on your own merit is a challenge which then becomes a huge accomplishment. For most treadmills even if they’re off, the track can still move. Your goal is to use your legs and run as fast as you can, pulling the track, while the treadmill is off. Be sure to hold onto the handles for more power and support.

  • 30 seconds sprint
  • 1 minute walk (You can turn the treadmill back on to make this walk easier. Aim for at least a 3.5 walk speed)

Repeat this series 4 times

Taking your workouts to the next level just requires a little more creativity. These five cross-training techniques will offer you some intense and well needed challenges to spark a fire into your current workout regimen.