4 Quick and Effective Treadmill Workouts

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4 Quick and Effective Treadmill Workouts

runners on treadmills
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If you don’t like the treadmill or you’re short on time, you can still burn a lot of calories and get an effective treadmill workout without spending a lot of time on the machine.

Here are four quick and effective (and also fun!) treadmill workouts.

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30-second Sprint Intervals

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Whenever I do this workout, the time flies by and I’m soaked in sweat by the end. If you’ve never done any speedwork before, make sure you follow these rules for speed training.

  • Start by walking at an easy pace for one minute. Continue warming-up with an easy jog for 5 minutes.  You should be at a conversational pace.  This will get your blood pumping and your muscles warm and ready for a workout.
     
  • Pick up the pace to a hard effort (heavy breathing) for 30 seconds.  Recover with 90 seconds of easy jogging.
     
  • Repeat the sprint/recovery intervals 9 more times (18 minutes total).
     
  • Finish with a 4-minute cooldown at an easy pace – easy jog or brisk walk.

Total treadmill time:  30 minutes

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Side Stepping Workout

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This workout combines running and walking with some good ‘ole side shuffles, which will really work your glutes and quads.

  • Warm up by walking at an easy pace for one minute. Continue warming-up with an easy jog for 4 minutes.
     
  • Return to walking pace and then, as you hold onto the side rail, turn your body to the side, get low in a squat position, and then start side-shuffling your feet. Don’t try to get fancy and cross one foot over the other. Continue side stepping for 30 seconds and then return to walking forward.
     
  • Pick up the pace to an easy, conversational running pace for 2 minutes. Then bring the pace back down to walking for a 30-second interval of side shuffles on the other side.
     
  • Continue with 2 minutes easy running/30 second of side shuffles (alternating sides) until you’ve been at it for 20 minutes.
     
  • Finish with a 5-minute cooldown at an easy pace.

Total treadmill time:  30 minutes

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Walk the Hills/Run the Flats

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If you like alternating between running and walking, this is a good one for you. You’ll really work your glutes with the hills.

  • Start with a 5-minute warm up of easy jogging or brisk walking.
     
  • Increase the incline to 1% and walk for 1 minute.
     
  • Lower incline to 0% and run at a comfortable pace for 1 minute.
     
  • Increase the incline to 2% and walk for 2 minutes.
     
  • Lower incline to 1% and run at a comfortable pace for 2 minutes.
     
  • Increase the incline to 3% and walk for 3 minutes.
     
  • Lower incline to 1% and run at a comfortable pace for 3 minutes.
     
  • Increase the incline to 4% and walk for 4 minutes.
     
  • Lower incline to 1% and run at a comfortable pace for 4 minutes.
     
  • Finish with a 5-minute cooldown of easy jogging or brisk walking.
     

Total treadmill time:  30 minutes

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Calorie-Blasting Pyramid Workout

runners on treadmills
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This workout combines running and walking intervals and burns a ton of calories.

Start with a 3-minute warm up of easy jogging or brisk walking.  Then do the following intervals:

  • 30-second sprint/30-second walk
     
  • 1-minute sprint/1-minute walk
     
  • 2-minute sprint/1-minute walk
     
  • 3-minute sprint/1-minute walk
     
  • 4-minute sprint/1-minute walk
     
  • 3-minute sprint/1-minute walk
     
  • 2-minute sprint/1-minute walk
     
  • 1-minute sprint/1-minute walk
     
  • 30-second sprint/30-second walk
     

Finish with a 2-minute cooldown of easy jogging or brisk walking.

Total treadmill time: 30 minutes

More Treadmill Workouts and Advice:

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