How to Tone Thighs on a Treadmill

Overview

Cardiovascular machines are designed to work the major muscle groups of the body in a repetitive fashion. They also increase lung and heart strength, and afford high caloric expenditure. Treadmills are one type of cardiovascular machine that gives cardiovascular benefits while toning the lower body, particularly the thighs. The efficiency of thigh toning can be improved, however, by maximizing the features of the treadmill.

Step 1

Learn how to use the treadmill to your advantage. Most models allow you not only to adjust speed, but to adjust the incline. There are designated "start," "speed" and "incline" buttons on the control panel. The speed and incline buttons have up and down arrows to adjust them. Increased incline combined with increased speed will give you a more rigorous workout.

Step 2

Begin your workout, gradually working up to a fast enough speed to tone the thighs. Hit the up arrow on the speed button until you are walking at a fast pace. Continue for 2 minutes, then turn the speed up until you are jogging and continue for 3 minutes. Turn the speed up until you are running at 80 percent of your maximum for 30 seconds. Then, turn it down to a point where you are running at about 50 percent of your max for 60 seconds. Alternate back and forth 12 to 15 times, then finish with a 5-minute jog at a low intensity. This type of training is very intense. It can increase your caloric expenditure and really work the thighs.

Step 3

Perform incline intervals. Incline training offers you cardiovascular benefits, but it also increases the workload on your thigh muscles. To use the incline, perform the same warm-up as in the previous step. Turn your speed down slightly and hit the up arrow continuously for the incline until it is at a 3- to 5-grade slant. The standard elevation on treadmills is zero to 10. Run at an incline for 60 seconds, turn it down to zero, and increase your speed slightly. Jog for 2 minutes, turn the speed down, adjust the incline back up and jog for 60 seconds. Alternate back and forth 12 to 15 times and finish with a 5-minute light jog to cool down. Optional: Instead of alternating back and forth, you can leave the incline in an "up" position for your entire workout.

Step 4

Work out on a regular basis. If you want to tone your thighs, you are not going to make it happen if you casually use the treadmill. Work out three to four times a week for 30 to 45 minutes. You can also alternate your workouts. Switch back and forth between intervals on a flat surface for one workout, and use incline intervals the next workout to keep it interesting.