Last Updated: November 8th, 2021
Oh! So much overwhelm…so much information…
Which plan should I choose?
Did you catch yourself asking that question again?
Well, then we have the perfect answer for you…
We have compiled a list of 15 different treadmill workouts to get you going…
You have to just select a plan as per your need, fire up the treadmill and just get started…
Can you use a treadmill for an interval workout?
Yes, you can use the treadmill for an interval workout. The interval workout involves a series of high to low-intensity workouts. The treadmill is perfect equipment for an interval workout. You can easily monitor the time, speed, heart-rate, etc on the treadmill console. This makes it easy to set the speed and time for an interval workout. Also, some treadmill comes with an in-built interval workout program.
Let’s see how you can leverage the treadmill..
15 treadmill running interval training that are not boring
1. 30-minute treadmill interval workout
30 min on the treadmill is a challenging workout.
Before you start with this, make sure you are well hydrated.
Here is how you can do it.
If you find the max speed or inclination too much for you, you can lower it a bit.
However, keep in mind that your speed should be high enough to give you an intense workout.
2. 45-minute treadmill interval workout for intermediate runners
This is the best workout for you if you aim to improve your stamina and speed.
Your heart-rate gradually climbs up.
This makes your body adapt to the increasing speed.
Here is a sample plan.
We raise the speed as high as 8mph.
You are free to raise the maximum speed as high as 10-12 mph.
3. Treadmill workouts for beginners
If you are a beginner, it is great to start on the treadmill.
Here are some reasons how it helps the newbies.
- You can select the desired pace, variations, inclination, inbuilt program.
- The cushioned surface of the treadmill gives less impact.
- Fewer chances of injury.
- You adapt to running quickly.
If you have never run in your life, the best is to run at a sustainable pace and for a moderate duration.
Here is a sample plan for 20 min run.
4. HIIT treadmill workout for weight loss
A high-intensity treadmill workout for weight loss is definitely a rigorous one.
The target here is the maximum calorie burn.
You need to take your heart-rate considerably high, maintain it for a while and then recover.
Here is a 30 min HIIT workout for you.
5. Walk/Run interval training on the treadmill
The walk-run combination is a perfect example of interval training.
The aim is to run at a higher speed and then recover.
The walk interval is where the recovery happens.
The alternate pattern train you to quickly shift the pace and catch some breath.
6. Treadmill workout for runners
Most runners love to run outside.
However, you cannot avoid extreme weather conditions or a recovery phase after injury.
The treadmill is extremely helpful during those days.
Here is a sample 45 min plan.
The 1% inclination gives the same effect as the outdoor run.
If you are in the recovery phase, select the duration, inclination, and speed as per your comfort level.
7. 10 min interval workout on the treadmill
Then there are the days where you are running short on time.
This is a quick workout and makes you run substantially when you have a time crunch
8. HIIT incline workout on a treadmill
Running on an inclined surface for a long period puts a lot of pressure on the knee.
If you have a troubled knee, you can skip this altogether or keep the inclination low.
The treadmill inclination can be anywhere between 5-12% for a workout.
Here we have not gone above 8%, you can change as required.
9. 30 min walking workout on a treadmill
This is what I love to do on a lazy day.
It is an easy one, yet very effective.
10. Easy Run Workout
You must be wondering why I am giving so much emphasis on the “Easy run”.
Because it is one which someone generally does not practice.
I completely agree with the fact, that there is too much temptation for pace.
There are a lot of underlying benefits when you just run at a comfortable pace.
- Builds up endurance
- Improves the running form
- Builds up base mileage
- Good to practice if you are back to running post-injury
Here is a 45min plan for an easy run, you can increase or decrease the duration.
Just keep in mind, you run at a conversational pace for a given duration.
When we talk of endurance run, you are not running for mileage.
The aim is to increase stamina.
So stay focused on your form and improve the quality of your run.
11. Negative Splits Workout
This strategy is widely used by most runners and indeed it is a proven winning strategy.
The idea here is that you run each mile faster than the previous mile.
So, towards the end of the race, you are at your fastest speed.
But, as the race starts and you see the co-runners, there is always a temptation to stay ahead.
And you become prey to running faster at the start.
Now, here is a plan to run 5 mi with negative splits
You can change the speed or modify the distance.
The key should be you are at the top speed towards the end or rather in the last couple of miles.
12. 20 min workout with side-shuffle
We mostly tend to ignore walking sideways.
Unless it’s not required we don’t do it.
Trust me, they do wonders for your glutes and hip abductor.
And if you love running, you MUST try these.
When you perform side-shuffle on the treadmill, you are reaping the benefits of cardio and lateral shifts.
The side shuffle works on your
- inner and outer thighs
Try this plan next time you are on the treadmill.
Here the speed is slow as we give more emphasis on the lateral movements.
You can vary the duration and speed of the lateral shifts as per your fitness level.
If you are just starting, start with the side shuffle for 30 sec and increase accordingly.
13. 20 min walk with weights
Ever tried working out while you are on the treadmill or walking otherwise.
This concept is great when you are in a time crunch and want to squeeze in cardio and strength training.
All you need is a 2-4 lbs hand weights.
Since you are working out with weight while walking, keep the speed which is comfortable for you to walk.
It is better to keep the speed low if you are trying out for the first time.
14. Walking lunges workout
Lunges are an awesome exercise for your lower body.
The walking lunges help you squeeze the benefit of cardio and lunges at the same time.
Before you try this plan, make sure you are comfortable walking on the inclined surface.
Here is a sample 20 min plan.
15. Core workout on the treadmill
We have already experimented with the upper body and lower body workouts on the treadmill.
Now its time for you to work on your core!!
Here we will try Walking Planks and Reverse Mountain Climbers on the treadmill.
Ready for the challenge.. here is how you can do it.
- Set the treadmill speed to 1-2 mph
- Stand behind the treadmill, facing the treadmill
- Get in the plank position by resting your palms on the sides of the treadmill.
- Place your hands on the belt of the treadmill.
- Move your hands along the belt to maintain the plank position.
- Do it for 30 sec to 1 min
Reverse Mountain Climbers
- Set the treadmill speed to 1-2 mph
- Stand behind the treadmill facing away from the treadmill.
- Come to a plank position, by keeping your feet on the sides on the treadmill.
- When you are ready, place your feet on the treadmill belt.
- Perform the mountain climbers by extending one leg behind.
You can incorporate these with your regular runs or do it separately.
Can you set intervals on a treadmill?
Some of the treadmills from Sole Fitness and Nordic Track comes with interactive training programs through apps.
They also have several options of in-built programs.
How long should a HIIT treadmill workout be?
A stretch of HIIT workout lies in between 4-15 min.
If you increase the duration, this may lead to overuse injuries.
When you do a HIIT on a treadmill, keep the total workout duration to be 30-45min.
This includes the warm-up and the cooldown period as well.
The peak intensity duration should not be more than 15 min.
You can rever to “HIIT incline workout on a treadmill” and “HIIT workout for weighloss” for a HIIT workout plan.
Can you lose belly fat by running on a treadmill?
Yes, and you have a doubt about it.
Running on a treadmill is a fantastic cardio workout.
And 30-45 min of cardio is a must to do if you want weight loss.
But here keep in mind this will cause an overall weight loss.
If your target area is belly fat, along with running you must also try some of the core exercises.
The “Core workout on a treadmill” plan mentioned above will definitely help you in reducing your belly fat.
Is HIIT on a treadmill effective?
The HIIT workout helps you to burn more calories in a shorter duration and improves performance.
HIIT takes lesser time to burn the same amount of fat than the steady-state exercises and it also shows the after-burn effect.
That is your body continues to burn more calorie even after the workout has ended
No wonder why it is one of the most widely used workouts.
Now, when you perform HIIT on the treadmill, it becomes easy for you to monitor the speed, duration, and heart-rate.
You can easily vary the speed and inclination to get the best results.
How do you do sprint intervals on a treadmill?
These are nothing but a small interval of the high-intensity run followed by recovery
You can easily do a sprint interval by running at your maximum speed for 30 sec and recovering for 1min 30 sec.
The other way of doing this would be jogging at an inclination of 10% for 30 sec and then decreasing the inclination and recovering.
You can go up to 8 to 10 rounds of the sprints.
Make sure you spend sufficient time to warm up and also to cool down.
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.