Working out is very important to keep our body physically fit, along with that it improves our mental and emotional health as well. Sometimes, when we are not able to go outside for walking, jogging and exercising because of certain conditions, it becomes a little difficult for us to take working out as fun at home. So, here we are with some ideas which make your home workout fun using your home workout equipment.
Treadmills are very common equipment for home workout nowadays. Knowing that treadmill can also be used to do workouts other than walking and jogging will definitely surprise you. So, below are some interesting workouts other than running and jogging, which you can do using treadmill. These workouts will improve your stamina, strength, heart rate, speed and most importantly provides you a good shape along with good immunity.
Before starting working out, it’s very important to do warm up. Warming up will protect you from injuries and also from stretch marks.
Treadmill Hill Workout
This is very interesting workout which helps you to increase your stamina, strength and speed.
Set the incline at 1% and speed should be 5MPH for the first 5 minutes. For the next 30 minutes, adjust both inclination and speed between 1% to 5% and 3MPH to 6.5MPH respectively.
Treadmill Hike Workout
This exercise will have focus on your backside. You can do it either for 20 min or for 40 min according to your skills.
- Start with a 5 minutes warm-up with a speed of 3MPH and incline of 2%
- For the rest of the time, exercise with a speed of 3.5MPH to 4MPH and incline of 4% to 10%. In last 5 minutes, go with the speed and incline of beginning
This workout is for you if the width of your treadmill is more than 20”. It will help you to improve your stamina, heart rate and stability. Firstly, do warm-up for 5 minutes.
- 2 minutes sideways walking with speed 2.2 MPH(1 minute facing left, 1 minute facing right) and again repeat for 2 minutes with speed 2.4MPH
- 2 minutes forward walking(1 minute with speed of 4.5 MPH, 1 minute with 3.5MPH)
- 2 minutes sideways walking with speed 2.6MPH(1 minute facing left, 1 minute facing right) and again repeat the same with speed 2.8 MPH
- 2 minutes forward walking(1 minute with speed 4.2 MPH, 1 minute with speed 3.5MPH)
- 2 minute sideways walking(1 minute facing left, 1 minute facing right)
For this workout, you need to hold some weight in your hands nearly 2-5 pounds
- 5 minutes warm-up with speed of 2MPH to 3MPH
- 5 minutes walking and doing 10 repetitions each( overhead press, front raises, upright rows, and lateral raises)
- Walking for 5 minutes to recover upper body
- Repeat the steps again by changing the inclination to 3%
Sprint Interval Workout
This helps you to burn your calories. Do warm-up for 10 minutes with speed of 3MPH to 5 MPH.
- Increase your speed from 5MPH to 9MPH, continue sprinting in which your heart rate reaches 85-90% of its maximum.
- Continue with 2 minutes of walking with speed 3.5MPH to 4MPH.
- Again repeat the first step for 20-30 min with speed of 5MPH to 9 MPH and then again continue with walking
If you are a beginner, then you will find some difficulty in doing this.
- 10 minutes of jogging for warm-up
- Do running for 1 minute with speed 6MPH
- Do kettlebell swings for 30 min(off the treadmill)
- Push-ups for 30 min (off the treadmill)
- 1-minute plank (off the treadmill)
- Running on the treadmill for 1 min (4-5.5 MPH)
- Repeat this whole procedure 5 times
- 5 minutes of walking (2.5-3 MPH)
- 3-minutes of warm-up with Speed 3-3.5 MPH
- Running for 2 min(4.5 MPH and 7% incline)
- Running for 2-minutes(5 MPH and 4% incline)
- speed walk for 2 minutes(3 MPH and 10% incline)
- speed walk for 2 minutes (3.5 MPH and 6% incline)
- running for 2 minutes(4 MPH and 8% incline)
- speed walk for 1 minute(3 MPH and 3% incline)
- 7 minutes running intervals (3.2-6.5 mph and 5% incline, alternating 2 minutes speed walking and 1 minute running)
- 11-minutes endurance incline (4 MPH and 10-15% incline)
- 3-minutes cool-down
It is very helpful in strengthening your thighs muscles. You have to do this exercise at a speed limit between 3MPH to 4MPH.
To do side shuffles, you have to turn yourself towards right direction on the treadmill and have to flex your knees, then stay low on your legs and just keep your eyes up and your body tall. When you walk, you have to stay slightly squatted and pick up your feet. After 2 minutes, change the side and repeat.
This is a little more difficult than normal planks.
Your hands should be on the running belt and your legs should be kept off of the treadmill but in a straight line.
You have to keep the speed at 2 MPH and take the position, keeping your hands on the side rails. Once you are ready, your hands should be on the belt and do the walking plank for 5 minutes.
Keep your speed up to 1 to 2 MPH, you have to stay in a crab position, keeping your hands and facing away from treadmill your feet flat on the floor, elevate your hips and keep your back facing the ground. Keep your hands on the belt and walk in forward direction with your hands.
Hope this article has helped you. Stay healthy. Stay fit.