Treadmill workouts are more than just basic running and walking. Many treadmill workouts incorporate interval training games to keep your workout mentally stimulating. To avoid injury when working out on a treadmill, always use the handrails, make sure your stride stays directly on the treadmill belt and pay attention to your speed.
The 20-Minute Hill Game
This game mixes moderate to fast paces with high to low inclines for a quick, effective and mentally challenging workout. Begin with a three-minute warm-up at a pace of 3 mph on an incline of 1 percent, increase your incline to 2 percent and your pace to 4 mph for one minute. Keep your pace the same and increase your incline to 4 percent for one minute and then to 6 percent for one minute and to 7 percent for one minute. Lower your incline to 1 percent and increase your pace to 5 mph for one minute. Hold your pace and increase your incline to 2 percent for one minute then 4 percent for one minute. Repeat this sequence one time. Finish your workout with a three-minute cooldown with a pace of 2 mph on an incline of 1 percent.
Treadmill Boot Camp
The treadmill boot camp workout combines basic treadmill running with boot camp style calisthenics for a cross-training workout that focuses on muscle sculpting and cardio. The American Council on Exercise recommends cross-training workouts to make your workout more interesting and easier to stick with. Begin this workout with a five-minute warm-up on the treadmill at a pace of 3 mph on an incline of 1 percent. Increase your pace to 4 mph and your incline to 3 percent for three minutes. Keep your pace and increase your incline to 5 percent for two minutes. Lower your incline to 1 percent and bring your pace down to zero. Step off the treadmill and do 20 push-ups. Jump back on the treadmill and increase your pace to 5 mph with an incline of 3 percent for three minutes. Keep your pace and lower your incline to 3 percent for three minutes. Bring your pace down to zero, step off the treadmill and do 20 triceps push-ups. Finish your workout with a five-minute cooldown on the treadmill with a pace of 2 mph and an incline of 1 percent.
Walk to Jog
The walk to jog workout combines walking high hills or inclines with jogging flat ground. Begin this workout with a two minute warm-up walking at an easy pace on zero incline. Increase your speed to a moderate to intense walking pace and raise your incline to 3 percent for five minutes. Keeping your pace increase your incline to 5 percent for five minutes, then to 7 percent for three minutes. Decrease your incline to 3 percent and increase your pace to a moderate jog or run for five minutes. Decrease your incline again and increase your pace to an intense jog or run for three minutes. Slow your pace to a moderate walk with an incline of 1 percent for two minutes.
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