By adding intervals, inclines and strengthening exercises into your treadmill workout, you'll fly through your 20-minute routine and still be ready for more!
During the walking or running segments, you'll be using the Rate of Perceived Exertion (RPE) scale to gauge your intensity level. Remember that an RPE of one is equivalent to sitting still, while an RPE of 10 is a full-out sprint.
There's no better way to get a toned lower half than to consistently run on an incline. This workout will make your legs and lungs burn as you increase your total fitness.
Tabata is a form of high-intensity interval training that only lasts four minutes. True Tabata routines incorporate eight rounds of 20 seconds of work followed by 10 seconds of rest, all done at the highest intensity possible. The beauty of incorporating Tabata into a 20-minute treadmill routine is that you get a killer workout buffered by the perfect warm-up and cooldown.
Squat jump: Lower yourself into a full squat, and then explode upward as you swing your arms up over your head. Land with your knees slightly bent, moving right into another squat jump.
Push-up: Use the treadmill side rails and perform an angled wide-grip push-up. Reminder: The treadmill should be off!
Plank row: Balance in a plank position while gripping a dumbbell in each hand. Shift your weight slightly to one side and pull one dumbbell up toward your torso. Return it to the floor and repeat on the opposite side.
You can do more than just walk or jog on a treadmill. By slowing the belt down and performing track drills on the machine, you can actually increase your agility and speed. Just be sure to hang onto the rails the first few times you try these moves.
High knees: Pull your knees as high up as you can, moving as quickly as you can as you jog in place.
Butt kicks: Lift your knees in front of your body and pull your foot to your butt, rather than extending your knee under your hips as you kick your foot upward to your butt. It's almost more of a high-knee exercise with an added butt kick.
Treadmill lunge: Perform a walking lunge as the treadmill moves at a slow pace. Be sure to keep your torso upright, helping to maintain balance by using the railings to steady yourself.
Walking side squat: The walking side squat will open up your hips and force you to use your inner and outer thighs as you work in a new plane of motion. Be careful to keep your knees and toes in alignment as you perform each squat, gripping the railings for balance. Be aware that your body's angles will move as the treadmill belt rotates, so always be thinking about the position of your joints.
Backward walking or jogging: Keeping the treadmill at its slowest pace, turn around and walk or jog backward on the belt. This will force you to engage your hamstrings more and can even help alleviate back and knee pain over time. Just be careful, and don't be afraid to grip the side rails for balance.
Your lower body gets all the love while working out on a treadmill, so it just makes sense to add a few upper-body strengthening exercises to a 20-minute routine.
Dumbbell chest press: With the treadmill turned off, use the deck as a bench and perform a dumbbell chest press. Start with your elbows bent at a 90-degree angle, and then press the dumbbells up and toward one another so that your arms are extended directly above your chest.
Plank row: Start in a pushup position with a dumbbell in each hand. Shift your weight slightly to one side and use your back muscles to pull one arm up, drawing the dumbbell in to your side. Lower the dumbbell to the floor and repeat on the opposite side. Keep your back flat and straight throughout the exercise.
Triceps kickback: With the treadmill off, use the belt as a bench, balancing your right palm and knee on the treadmill, extending your left foot behind you for balance. Start by holding a dumbbell in your left hand with your upper arm flush to your side and your elbow at a 90-degree angle. Keep your upper arm steady and extend your elbow, pressing the dumbbell backward toward your hips. Repeat for 30 seconds on one side before switching to the opposite side.
For a workout that will blast calories and leave you feeling spent, try a full-body fitness routine that incorporates high-intensity intervals and full-body strengthening exercises. You'll use the treadmill for everything from sprints to split squats as you speed through this routine.
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