While a treadmill is a helpful piece of cardiovascular equipment, simply walking on it day in and day out can understandably become boring. Even if your treadmill has different settings, speeds and inclines, you can still get bored if you don't have a routine to do. A treadmill routine will also push your body to the limit, so you burn the most calories and get more out of your treadmill session, as well as give you a goal so that you don't become bored.
Step 1
Start on a low setting of two or three for speed and no incline to help stretch and get limbered up. You should always walk at a comfortable pace for 5 minutes before beginning a routine to protect yourself from injury while you exercise.
Step 2
Turn up the speed to a four or a five to a brisk walk, and add an incline at the first level. Walk briskly for 5 minutes. You should have to walk fast enough that your heart rate is up, and the incline should make it slightly more difficult and account for the wind resistance that you're missing out on by being inside while walking.
Step 3
Turn the speed to a level where you need to walk quickly to the point of almost running, and turn the incline back down so that the treadmill is flat. Speed walk or run at a mildly uncomfortable pace where your breathing is elevated for 2 minutes.
Step 4
Turn the treadmill back down to your starting pace with an incline on the second level, and walk with wide steps. Hold onto the side bars of the treadmill while you take exaggerated steps to firm your glutes and thighs. You should ip down with each wide step, and do this for 2 minutes.
Step 5
Dial back up to your brisk walking pace, and increase the incline to the third level. Walk briskly for 5 more minutes, concentrating on the incline as your resistance.
Step 6
Dial to the fastest speed you can stand to complete one more 2-minute sprint, this time while the incline is still in effect. You should be severely fatigued by now, but the changing between walking and running helps to keep your body guessing and burning more calories, according to the St. John Health System.
Step 7
Remove the incline and dial back down to a two in speed to cool down. Walk comfortably while your heart rate returns to normal for 3 minutes. Turn off the treadmill, and exit the machine carefully.
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