While the treadmill is a machine that delivers a great cardiovascular workout, it lacks the strength training aspect of exercise. In order to burn fat and lose weight, you need to partake in a strength training workout. Using weights and resistance not only burns fat and calories, but it also spikes your metabolism. Therefore, your metabolic rate is increased throughout the day, even at rest. In addition to an elevated metabolism, strength training replaces fat with lean muscle, so your results will be noticeable. In order to achieve a strength training workout, you must use an arrangement of exercises while on the treadmill.
Uphill Climb
Setting the treadmill to a high incline adds much resistance to your workout, thus creating a strength training exercise. Set your treadmill to the highest incline available and walk at a slow pace, typically 2 miles per hour. By taking slow steps your muscles are contracting for a longer period of time, which also demands more strength from your body. If this is too advanced, start at a medium incline, yet still at a slow pace.
Backwards Downhill Climb
After walking at a high incline, slowly turn around so your body is walking backwards on the treadmill. Remember to use the handrails when turning in order to keep your balance on the moving platform. Like the uphill climb, take slow steps. Your will feel a burn in your buttocks and hamstrings, assuring that this is a targeted exercise for strength training.
Lunges
Set the treadmill at a slow pace of 1 to 2 miles per hour. Slowly take a large step forward with your right foot and lower into a lunge position. Bring your feet together and then repeat with the left leg so you are doing a continuous set of forward lunges. If able, remove your hands from the hand rails and lift them above your head. This not only increases your balance and coordination, but also stimulates your core.
Hand Weights
Another great tool to add resistance and strength training to your treadmill workout are hand weights. Grab a set of 3 to 4 pound weights to accompany you during your power walk on the treadmill. For each step, you can do a different lift, curl or press with the weights. Hand weights are very versatile and come with a wide range of exercises, so use them creatively on your treadmill. One great exercise that tones your arms, back and chest is punching a hand weight forward with each step, followed by a set of upper-cuts.
Side Skip
Another exercise that tones your core, buttocks and hamstrings is side skipping. Increase the speed of the treadmill and turn to the side, holding the hand rails for balance. Let go of the hand rails and begin to side skip for 2 minutes on each side. Come back to center for 2 minutes of power walking, and then repeat. This is a great way to mix strength training with interval training, allowing your metabolic rate to spike.
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