Blast away calories and get fit with treadmill fitness workouts. Exercising on a treadmill for at least 20 minutes a day or more gives your body a cardiovascular, strength and endurance workout. By changing up each training session, you can challenge your body and beat boredom. Listen to your favorite music to help motivate and pump you up. Consult with your doctor and take a fitness test before beginning any exercise routine.
Slow/Fast
"Fitness" magazine recommends you alternate between walking and running for 20 minutes. Start with a moderate walk for two minutes and sprint the next two minutes, alternating for the duration of the session. If you need more time in between your walks and runs, you can alternate every three or four minutes. This routine boosts your metabolism, which means you will burn more calories in less time. Adjust the speed on your walks and runs depending on your level of fitness.
Incline/Decline
Incline your treadmill to a two and start with a speed you think you will be comfortable with for the entire session. Increase the incline by one every two to three minutes until you reach incline 10. Then decrease the incline by one every two to three minutes until you have reached incline zero. According to "Fitness" magazine, this works your glutes and builds strength and endurance. This session may take up to 30 to 45 minutes to complete depending on time between inclines.
Side Strides
Begin this workout slow because it is uncomfortable to perform and challenging. For beginners, hold the handrails to prevent falls. Stand on treadmill facing one of the handrails and walk sideways, taking long strides and crossing one leg over the next. This works your inner thighs and shapes your glutes. Perform this exercise for 20 minutes. Speed and incline can be modified as you get more comfortable with the workout.
Backward
This is an advanced workout and is most effective when you don't hold onto handrails. Beginners should start at a speed of 1 mph. Begin with your back toward the treadmill's dashboard and walk backwards. Your abs should be tight and you need to have control of your lower body to prevent injuries. This workout improves balance and works lower body muscles you normally do not exercise. Use a variety of speeds and inclines during the 20 minute workout session according to your fitness level.
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