The treadmill is one of the most frequently purchased fitness devices for the home. But many people abandon them because they quickly get bored of walking and running. To avoid this situation, you need variety.
Below you will find four fast and intense workouts on the treadmill, which you can schedule at any time during the week. You can choose one or two to practice regularly or train every day with a different program. If you are consistent, these workouts will give you the results you are looking for. If you don’t have one yet treadmill, you should orient yourself online because you have a good chance of finding more varied products and lower prices, and you can follow the discounts more easily. Let’s go back to the 4 workouts:
- Combined training
A workout that respects the original purpose of a treadmill, involves the basic functions of the treadmill and does not require creativity will incorporate walking, jogging and running in a single session on the treadmill. It can be quite an intense workout for beginners, but it’s a perfect way to keep your body toned and develop endurance. Here’s what you need to do:
- Start with 5 minutes of walking and slowly increase the speed until you reach 5 minutes of jogging.
- Increase the speed again for an intense 10-12 minute running session, with an easy jogging break every 1-2 minutes, if you are inexperienced with running.
- After the 10-12 minutes of running, slow down and walk at a moderate speed for 5-10 minutes.
- Spend the last 3-5 minutes of the workout walking slowly for cool-down.
- Running with increasing inclination
For this training you will need a treadmill with an adjustable incline. You will gradually increase the incline, starting with easy running for 3-5 minutes, then increasing the incline every 2 minutes and maintaining a constant running pace.
In essence, the workout will make you feel like you’re running up a hill. It is an intense workout, which can quickly become tiring for a beginner. If you do not have a good resistance to effort, it is recommended not to use the incline in the first trainings, but to work on improving your endurance. If you want to try this training, however, take the next day off from training and opt for relaxing activities so that you can rest properly.
- Hill running
This workout is the simpler version of the workout mentioned above. It is simpler because you will not increase the incline gradually, but you will maintain a constant incline, up to 15%, throughout the training. Of course, the training thus becomes more intense.
- Fandari on the go
Did you think that a treadmill is only suitable for walking or running? Well, you have other options. One of these non-running options is walking lunges. When you have a treadmill, you no longer have to walk the length and breadth of the room, which is more difficult anyway if you don’t have a lot of space at your disposal. You can also use weights and the incline if you want to make the training more intense, but be careful not to lose your balance.