10 Treadmill Exercises That Will Scale Up Your Cardio Fitness Training

10 Treadmill Exercises That Will Scale Up 

Your Cardio Fitness Training

Are you sick of the same old boring treadmill work out? Now it’s the time when you must change something and bring some fresh new ideas to your cardio training routines. Below are ten effective treadmill workouts that may be helpful in reaching fitness goals and at the same time fun!

Treadmill Exercises

1. Hill Climb Challenge

Put your treadmill on a high slope and begin walking or jogging at a comfortable speed. This workout mimics climbing uphill and is perfect for muscular coordination and endurance workouts. In climbing try to stay at it for 5 minutes before slowing down to a flat pedal for 2 minutes. Do it for about 3-4 cycles.

2. Interval Sprints

Switch from fast/strong intense exercise with slow/less intensive intervals. Establish the pace which is close to that of 5K run, and perform at this pace for 30 seconds followed by 1 minute cool down walk or slow jogging. This form of exercising is considered as HIIT which is effective in increasing cardiovascular endurance and calorie loss.

3. Pyramid Workout

Beginner – start with a shorter period and in the following weeks increase the total amount of time. For example, first a sprint of 20 seconds followed by a rest of 40 seconds then sprint of 30 seconds with the rest of 60 seconds and continue with increase in sprint time of 10 seconds up to 60 seconds. Once you have increased the time to the pinnacle, begin to slowly bring it back down in the same manner.

4. Fartlek Fun

Fartlek, derived from the Swedish terms for ‘speed play’ it is characterized by different speeds within the workouts. A good suggestion is to start with a jog then run at higher pace than running at a comfortable effort, follow this with some walking or slow jogging and repeat the cycle. For example, the candidate was expected to run for 2 minutes at high speed while in the next 1 minute, at a slower speed. Do this pattern for about 20-30 minutes.

5. Walking Lunges

Start the treadmill on a low slope then walk at a steady pace. Lunge every few steps, for this, extend the forward leg and bending down till the front thigh is parallel to the ground. Obviously this workout involves rather heavy leg and glute exercises while still providing a sound cardio experience.

6. Reverse Walking

Do something different by walking backward on the treadmill. Begin pedaling slowly so as to build up the momentum then as you get used to it, try to increase the speed. Reverse walking for example exercise different muscles, and can make wonderful impacts to one’s coordination as well as balance.

7. Tempo Run

Tempo run means running at a steady and at a faster than your normal running pace but below your maximum running capacity. Before exercise, warm up for 5-10 min, and for the main part jog at a pace comfortable for the duration of 20-30 min. Finish with a cool-down. It assists in increasing your Lactate Threshold as well as your running economy.

8. Speed Ladder

Build a different speeds ladder. It is more effective to begin with operating at the slow speed and then increase the speed gradually every 2 minutes. For example, the first level would have the initial velocity of 5 mph; the second level, 6 mph; the third level, 7 mph and so on. To be effective reduce the speed in the same way you increased to your maximum speed or optimum level. This workout is specifically useful when it comes to increasing the speed and the endurance of an athlete.

9. Tabata Training

Tabata is one of the types of HIIT in which individual exercises are performed for a short interval at a high intensity, then followed by periods of rest. On the treadmill you will run at maximum speed for 20 seconds, and recover for 10 seconds. Do this cycle for four minutes. The short time periods allow increasing the chances for better metabolism and having a better cardiovascular endurance.

10. Progressive Run

A warm up could be defined as starting a workout at a slow and comfortable, or easy pace. After every 5 minutes ramp up your speed a little bit. For example, begin at the speed of five miles per hour then gradually increase to five. 5 mph during the first 5 min, then 6 mph again during the next 5 min and so on. In carrying out this it is possible to gradually build stamina and endurance to the desired effect.

Final Thoughts

Incorporating these innovative treadmill workouts into your routine can add variety and challenge to your cardio sessions. No matter the goal of wanting to enhance the speed or endurance and not to mention the goal of making workouts more fun, the ideas that will be provided can offer direction as well as purpose. Try them one time and see the changes they will bring to the treadmill workouts!