Cardiovascular Treadmill Exercises

One of the most popular of all workout machines to improve cardiovascular health is the treadmill. These machines simulate walking or running by moving a belt that the exerciser walks on. Knowing a few effective and fun cardio routines for a treadmill can help you lose weight and stay in shape.

  1. Run/Walk Routine

    • This exercise comes from Aundrea Hasselbach, founder of tread20.com, one of the premier treadmill workout websites. This exercise is designed for maximum efficiency and will give you a full, steady workout in a minimum amount of time. Simply alternate the speed at which you walk on the treadmill. Walk for a period of time, and then run. The walking will give you time to rest between running and the running will burn the majority of your calories. Try to perform this exercise for around 45 minutes a day. It will vastly improve your cardiovascular health, and can even improve your leg muscle strength.

    2,000 Calorie Per Week Exercise

    • This routine will help you burn 2,000 calories per week. The body needs to burn 3,500 calories more than its caloric intake to lose one pound. This exercise will help get you there. Every day is a different variation of power walking, gentle walking and running. Generally, the exercise lasts around 45 minutes to an hour, and should consist of around 20 minutes of power walking, 15 minutes of sprinting and 10 minutes of walking. To avoid boredom and strain, vary the times of the more strenuous exercises. Instead of 20 minutes of power walking, go for 10 minutes and do gentle walking for 20. Make sure you work out for six days, but rest on the seventh.

    Backwards Walking

    • The backwards walking exercise is simple to perform and helps increase your cardiovascular health quickly. Simply carefully walk backwards on your treadmill. The strain of staying on the treadmill and keeping your balance will increase the difficulty of this exercise. Even walking at a slow pace will be difficult to maintain while walking backwards on a treadmill. Try to focus on keeping up a strong pace. This exercise can be incredibly strenuous due to its difficulty. As a result, this exercise should only be done for about 10 minutes a day.

    Quickstep Treadmill Workout

    • The quickstep treadmill workout will move your feet fast and build your cardio health quickly. Most treadmills have the ability to set their speed based on steps per minute. The machine should be set at about 140 steps per minute for this routine. This pace is incredibly fast and can be difficult to keep up. However, keeping up with this pace will help you burn an incredible amount of calories and improve your cardiovascular health. This exercise has the potential to be hazardous if you are unprepared for the fast pace, so only perform this exercise if you have a friend watching and if you are already a strong runner.