Brisk walking or running is great cardio exercise and an ideal supplement to your weight-loss program. If you’re a beginner athlete and have recently started working out for the sake of losing weight and becoming healthier, then the treadmill is where you might spend most of your time at the gym. But after awhile, sometimes the treadmill can get a bit too boring, or make you feel as if you’re a hamster running on a wheel, going nowhere.
If you’re bored with your treadmill workout, or feel as if you’re not making weight-loss progress, usually you just need to change up your routine!
Here are three fun ways to shake up your treadmill workout and lose weight at an even faster pace.
1. Go hill climbing
Jog on the treadmill at an easy pace for five minutes. At the five-minute mark, increase your pace by either 0.5 or one mile-per-hour (mph). Then, increase the incline on the treadmill by two percent every two minutes, until you’ve been running for a total of 10 minutes.
When the 10 minutes are up, get off the treadmill for a few minutes and do 25 body-weight squats. Stand with your feet set shoulder-width apart, with your feet pointed forward and your hips back. Squat until your thighs are parallel with the floor, and repeat. When finished, get back on the treadmill to do another 10 minutes of hill climbing.
2. Six-mile sprint
Jog at an easy pace for about five minutes. Then, sprint and run as fast as you can for miles two, four, and six. If six miles is far too much, and too advanced for your current fitness level, then substitute laps for miles! Jog at an easy pace for laps one, three, and five, then sprint for laps two, four, and six. Six laps is equivalent to 1.5 miles, which is still a great workout even if it takes you over 20 minutes to complete!
3. Three-mile melt
Jog at an easy pace for about five minutes, then run a mile at your base pace. Get off the treadmill, do 15 push-ups, then rest for one minute. When your rest period is over, get your body into plank position, and do floor sprints, during which you drive your knees into your chest one at a time in a running motion continuously for 30 seconds. Rest for one minute, then repeat with jogging and running at your base pace.
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