4 Ways To Mix Up Your Treadmill Workout


The treadmill is probably one of the most used pieces of equipment in gyms across America. They’re a staple. The thing about treadmills is that they’re easy to use and no matter the brand, they’re not complicated to figure out. Whether you love the treadmill (or love to hate it) because it’s easy to use or because it’s great for whether prohibitive activity, you don’t just have to walk or run on the treadmill.

Mixing up your movements can actually be really fun and provide a whole new workout on the “tready”.

Woman mixing up her treadmill workout.


  1. Go Uphill – If your area is anything like ours (South Florida), there aren’t many hills available. The treadmill is one of the only times we get hill work in (except for bridges). Incline can make any treadmill workout harder – whether you’re running or walking.
    Try: Add incline work in 1 minute at a time. Try 1 minute of incline (at your preferred level) followed by 1 minute flat. Continue that pattern 5 – 10 times.

  2. Walking Lunges – Get in a little strength work while you’re on the treadmill. If you’ve never done this before, please be careful. We recommend starting at 1.0mph until you get the hang of it. Never compromise form for speed!
    Try: For this one, you’ll need to start slow (as stated above). You can always speed it up if you feel like the pace is too easy for you. Hang on to the handles in front of you or on the sides for support. Begin slow walking lunges. These lunges don’t need to be super deep but should be deep enough to feel comfortable and keep up with the pace of the treadmill. Alternate 1 minute of lunges with 1 minute of walking or running as an example workout.
    Variation: If you’re feeling really coordinated and strong, add incline to your walking lunges! This will up level lunges in a whole new way.

  3. Take it Backwards – That’s right, go backwards! First and foremost, when you try this move for the first few times, be sure to start very slow and make sure you are comfortable before you hit it full blast.
    Try: Start with very slow walking and work your way up to a fast walk and even a slow jog. Going backwards will challenge your balance and your mind to function in a different way. Take it at your pace and if you don’t feel comfortable, stop. If you love it and you’re feeling adventurous, go backwards with an incline. You’ll be working muscles you never knew you had. Stand up tall, hang on and enjoy the backwards ride!

  4. Go Sideways – Like the other options, take this one very slow until you get the hang of it and are comfortable with the movement and the speed. Turn to the right or the left and side step it out or shuffle. You can even side squat to add in a little strength work.
    Try: You can take your incline up on this movement as well to provide more of a heart pumping workout and to work your muscles even further. Whether you’re just side stepping, shuffling or side squatting, adding speed or incline will raise the intensity level. Whichever movement you choose, make sure you repeat the same on each leg. Watch your posture on this exercise. It’s easy to start leaning forward if you’re watching your feet to see where you are stepping. Make sure to keep shoulders back and belly button back to the spine to ignite the abs at the same time. Hold on to the handles or side rails as needed and bail out if you don’t feel comfortable!


Incorporate these new treadmill exercises slowly at first, giving yourself enough time to get used to the new moves before you increase your speed and/or incline.

New workouts can give you renewed enthusiasm in fitness and keep it fun. It’s also important to mix up your workouts it if you want to improve your endurance and strength and balance.

Never continue with a movement if you don’t feel comfortable or safe!

Tread away with these new treadmill exercises!

If you need help with workouts, nutrition guidance or lifestyle goals, check out our Health & Wellness Coaching. We coach online via Skype or FaceTime as well as locally. In addition, join us for a private fitness retreat or weight loss boot camp to jumpstart your healthy habits and body goals! Reboot body and mind with us. Best In Health & Wellness - Margot + The Vita Vie Retreat Team


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