Treadmill Exercises

Treadmills can provide an excellent cardiovascular workout and an efficient way to lose weight. Mixing up your routines and intensity on the machines can help you avoid plateaus and give you greater fitness benefits.

  1. Beginner Exercises

    • Beginner exercises include walking, jogging and walking or jogging on a slight incline. It is important to note that, based on your goals, your cardiovascular intensity might be different: higher for weight loss, lower for endurance.

    Intermediate Exercises

    • Intermediate treadmill users usually have utilized the machine, maybe as part of an overall fitness routine. You can use the treadmill's pre-programmed routines to run, perform intervals and take advantage of the various incline settings.

    Advanced Exercises

    • More advanced exercises on the treadmill are ideal for fitness experts, athletes and the health-conscious. Know your limit. High intensity interval sprints and hill workouts are great exercises for advanced runners. In addition to adding endurance, the treadmill can be used to add muscle to the glutes and calves.
      Here's an example of an advanced treadmill workout and the settings you'll use during the course of a 20-minute regimen.
      Minutes Speed (mph) Incline (%)
      0:00-5:00 4 3-3.5
      5:00-7:00 4 8-10
      7:00-8:00 4 4-6
      8:00-10:00 4 10
      10:00-11:00 4 5-7
      11:00-13:00 4 12
      13:00-14:00 4 10
      14:00-15:00 4 12
      15:00-20:00 4 2-4