4 Ways To Mix Up Your Treadmill Workout
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4 Fun & Effective Ways to Mix Up Your Treadmill Workout
The treadmill is a gym classic — it’s simple, effective, and always available. But let’s be real: running or walking in the same way every time can feel…boring. The good news? You don’t have to stick to the same old jog. With a little creativity, your treadmill can become a tool for strength, agility, and endurance training — not just cardio.
Mixing things up keeps your body guessing, challenges new muscle groups, and makes workouts more fun (yes, even on the “dreadmill”).
Here are 4 treadmill moves to try the next time you want to spice up your routine:
1. Go Uphill
Incline training is one of the best ways to challenge your legs, glutes, and cardiovascular system without needing speed. It also mimics outdoor terrain if you don’t have hills nearby.
Try this:
Walk or run at your preferred pace
Add incline for 1 minute, then lower back down for 1 minute
Repeat 5–10 times
Pro tip: Even a moderate incline (5–7%) will torch calories and activate your glutes way more than flat ground.
2. Walking Lunges
Yes, you can strength-train on a treadmill! Walking lunges build leg strength, balance, and stability.
How to:
Start at 0.5–1.0 mph for safety
Step forward into a controlled lunge, then alternate legs
Do 1 minute of lunges, followed by 1 minute of walking or jogging
Repeat for 4–6 rounds
Level up: Add incline for a serious lower body challenge.
3. Go Backwards
Backwards walking or jogging engages your quads and core differently, while boosting balance and coordination.
How to:
Start very slow (0.5–1.0 mph)
Progress to a brisk walk or light jog once comfortable
Keep your posture tall and hands near the rails for safety
Bonus: Add incline once you feel confident — your legs will feel the burn.
4. Go Sideways
Side shuffles or side steps fire up your inner and outer thighs while adding variety to your treadmill time.
How to:
Start slow (0.5–1.0 mph) and face the side rail
Shuffle or step sideways, keeping knees slightly bent
Switch sides to stay balanced
Add incline for more intensity
Watch your posture: Keep your chest up and core tight instead of staring down at your feet.
Sample 20-Minute Treadmill Workout (Mix It Up!)
This routine combines walking, incline, strength, and agility work for a fun, full-body treadmill session. Adjust the speeds/incline to your fitness level, and always prioritize safety.
Warm-Up (3 minutes)
0–3 min: Walk at an easy pace, flat incline (get your body moving and loosen up).
Workout (14 minutes)
3–4 min: Walk at a brisk pace, add 3% incline
4–5 min: Walking lunges at 0.5–1.0 mph
5–6 min: Walk or jog flat (recovery)
6–7 min: Walk/jog backwards at 0.5–1.0 mph
7–8 min: Side shuffle right at 0.5–1.0 mph
8–9 min: Side shuffle left at 0.5–1.0 mph
9–10 min: Jog at a comfortable pace
10–11 min: Walk at 5% incline
11–12 min: Walking lunges (same as before)
12–13 min: Jog at flat incline
13–14 min: Walk/jog backwards again
14–15 min: Brisk walk at 5–7% incline
15–16 min: Side shuffle right
16–17 min: Side shuffle left
Cool Down (3 minutes)
17–20 min: Easy walk, flat incline, slow breathing
→ You’ll hit cardio, legs, glutes, balance, and core — all in just 20 minutes. Plus, no two minutes are exactly the same, so boredom doesn’t stand a chance.
Tips for Success
Start slow and build confidence before increasing speed or incline.
Always prioritize safety — use the side rails as needed and stop if something feels off.
Variety is the key to long-term progress. Mixing up treadmill workouts prevents boredom, reduces injury risk, and challenges your muscles in new ways.
👉 So next time you hop on the treadmill, try one of these variations instead of your usual steady jog. Not only will you burn calories, but you’ll also boost strength, balance, and endurance.
Your treadmill doesn’t have to be boring — it can be a full-body workout tool.
