Don’t let the monotony of treadmills ruin the chance for a great workout.
Treadmill workouts do not have to mean running at the same speed while watching the clock.
By controlling your pace, incline, interval length and recovery periods, you can use a treadmill to develop several qualities that matter for athletic performance. These include cardiovascular endurance, running speed, aerobic capacity, leg stamina and the ability to recover between hard efforts.
A treadmill also eliminates many of the variables that can disrupt outdoor training. You can complete a precisely structured workout without worrying about traffic, darkness, extreme temperatures or unexpected changes in terrain.
The best treadmill workout, however, depends on your goal. A sprinter, bodybuilder, distance runner and recreational athlete should not all follow the same routine.
Below are seven treadmill workouts designed for different performance goals, followed by guidance on choosing the right one and incorporating it into your weekly training.
Best Treadmill Workouts at a Glance
| Workout | Primary Goal | Duration | Difficulty |
|---|---|---|---|
| Beginner walk-run intervals | Build basic conditioning | 20–25 minutes | Beginner |
| Incline power walk | Leg endurance and low-impact cardio | 25–30 minutes | Beginner–Intermediate |
| HIIT speed intervals | Aerobic capacity and conditioning | 20–25 minutes | Intermediate |
| Tempo treadmill run | Speed endurance | 25–40 minutes | Intermediate |
| Hill interval workout | Strength and climbing ability | 25–30 minutes | Intermediate |
| Athletic sprint workout | Acceleration and repeated effort | 20–25 minutes | Advanced |
| Zone 2 endurance run | Aerobic base and recovery | 30–60 minutes | All levels |
Benefits Of Treadmill Training
Precise Control of Speed and Incline
Outdoor running conditions change constantly. Hills, wind, traffic and surface quality can all affect your pace.
A treadmill lets you control the exact speed and grade of every interval. That makes it especially useful for tempo runs, progressive workouts and repeatable performance testing.
While many people believe running will result in decreased muscle mass, in reality, with the right diet and proper use of the treadmill, you can actually decrease fat and increase muscle growth. Something like high-intensity interval training will allow more growth hormones to flow leading to increased muscle mass (2).
Improved Cardiovascular Endurance
Consistent treadmill training can improve your ability to sustain exercise by challenging your heart, lungs and working muscles.Longer steady-state sessions help develop an aerobic base, while faster intervals train your body to handle more demanding efforts.
It can get your metabolism going to only increase that fat burn and changing up the variations to include something like high-intensity interval work can be great for your overall weight loss and even suppress your appetite (3).
Avoid Inconveniences
Using a treadmill allows for a convenient workout by avoiding all of the inconveniences that occur on the open road. You don’t have to worry about weather or seasonal changes which is great because you can enjoy a workout in a comfortable temperature without the fear of being rained on. It also alleviates the issue of traffic and other runners, as well as giving you accurate information on your distance, time, and heart rate.
Try Different Variations
With a treadmill, you are not tied to just simply running. With the ability to adjust an incline when you want or change speeds when you desire, using a treadmill can really target certain aspects of your training without the monotony of running on the open road. Most treadmills have built-in programs designed to give you new workouts which can help target whatever your goals are, whether it be weight loss, building stamina, or just a change of pace.
Treadmill Workouts
High-Intensity Interval Training
High-intensity interval training, or HIIT, is a form of cardio where you perform fast-paced intervals that are alternated with recovery-style intervals. This keeps you working harder and for longer by maxing out in effort and giving your body proper rest. A treadmill is great for HIIT because you can easily adjust speeds and adjust your time accordingly.
HIIT can increase muscle growth and also endurance without the need to do hours on the treadmill. It is also highly effective in calorie burning and weight loss (4). For those not as experienced with high intensity work, only perform to work load and what you can handle to really feel the benefits of HIIT.
Side Shuffles
Side shuffles are great for strengthening the thigh muscles and improving agility (5). Do this at a slower speed since you will be facing a different direction and be sure to keep your feet apart and not crossed over. Stay engaged and shuffle along, really feeling the burn that this interesting variation provides.
Full Body Gauntlet
While this is not done solely on a treadmill, the full body gauntlet allows for treadmill use mixed with circuit style exercises to get your heart rate going and work to other muscle groups. A mix of full body work and running, the gauntlet will give you that overall workout and burn plenty of calories as well. Mix in various amount of time on the treadmill and play around with either different reps or times with exercises like lunges, push-ups, kettlebell swings, or Russian twists.
Crab Walks
An unusual, but fun variation for a treadmill exercise, the crab walk works to target your hamstrings, glutes, triceps, and core, and although slightly odd-looking, it works. Setting your speed at a really slow pace, get into the crab position and start executing a crab walk. After a while, you will certainly feel the burn.
How to Measure Treadmill Workout Intensity
Because fitness levels vary, one fixed speed will not work for everyone. Use your rate of perceived exertion, or RPE, to adjust each workout.
The RPE scale below runs from 1 to 10:
RPE 2–3: Easy effort. You can speak comfortably.
RPE 4–5: Moderate effort. Breathing is elevated, but conversation is still possible.
RPE 6–7: Challenging effort. You can speak only in short phrases.
RPE 8–9: Very hard effort. Talking is difficult.
RPE 10: Maximum effort that can only be sustained briefly.
The speeds included in these routines are starting points. Adjust them according to your conditioning, running experience and treadmill.
What To Look For In A Treadmill
Finding a good treadmill can be challenging, and with a highly saturated market, so many claim to be the best. But buying the right one is worth the investment because it can last a while and provide great benefits. Looking into the specifications are important because if you are a longer runner, some treads may be too short. A treadmill’s ability to incline, rate of speeds, and stability should all be explored when looking for the right one.
Extra features are important to check out like program options, heart rate monitors, and other features because those can all be helpful when looking to other variations for treadmill workouts. Of course, budget is key. Some expensive treadmills may not be worth the money and some inexpensive ones may also not be worth the money, so check out which treadmills have good reputations, customer reviews, and if possible, try one out for size and see how you like it.
Stuck at home with no gym? Check out these top 5 treadmills here.
Frequently Asked Questions
What is the best treadmill workout for athletic performance?
There is no single best workout for every athlete. HIIT and sprint intervals can develop high-intensity conditioning, tempo workouts improve sustained speed, and longer easy runs build an aerobic base.
A combination of these methods usually produces better results than relying on only one workout.
What is the best treadmill workout for beginners?
Walk-run intervals are one of the best options for beginners. They allow you to control fatigue, practice running mechanics and gradually increase the amount of time spent jogging.
Is incline walking better than running?
Neither is universally better. Incline walking can produce a challenging cardiovascular workout with less running impact, while running may be more specific for athletes who need to improve speed and running performance.
Choose the method that best matches your goals and physical condition.
How long should a treadmill workout last?
A treadmill workout can last anywhere from 15 to 60 minutes or longer.
Short interval sessions may be effective in 20–25 minutes, while aerobic endurance workouts generally require more time. Workout quality and consistency matter more than reaching one perfect duration.
Can treadmill workouts help with fat loss?
Treadmill workouts can increase energy expenditure and support a fat-loss program. However, losing body fat ultimately depends on your overall activity, nutrition, recovery and ability to maintain a calorie deficit over time.
No treadmill workout can selectively eliminate fat from one area of the body.
Is treadmill running easier than outdoor running?
It can feel easier because there is no wind resistance and the belt helps maintain a fixed pace. However, treadmill running can also feel mentally or physically harder for some people because the pace is continuous and the environment does not change.
A slight incline is sometimes used to make the energy demand more comparable to outdoor running.
Wrap Up
Treadmills are very useful tools for our exercise needs and running is an important part of training. With benefits like muscle growth, increased endurance, and weight loss, this should be a staple in your routine. Trying new workout variations on the treadmill are fun and unique ways to escape the boredom that running can cause and may even offer you more benefits than originally thought.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
- Cantwell, J. D. (1985). “Cardiovascular aspects of running”. (source)
- Kazior, Zuzanna; Willis, Sarah J.; Moberg, Marcus; Apro, William; Calbet, Jose, A. L.; Holmberg, Hans-Christer; Blomstrand, Eva (2016). “Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR”. (source)
- Williams, Paul T. (2013). “Greater Weight Loss from Running than Walking during a 6.2-yr Prospective Follow-up”. (source)
- Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes”. (source)
- Dello Iacono, Antonio; Ardigo, Luca P.; Meckel, Yoav; Padulo, Johnny (2016). “Effect of Small-Sided Games and Repeated Shuffle Sprint Training on Physical Performance in Elite Handball Players”. (source)
