Introduction:
The year 2020 has taught us the best lessons in our life. It has changed our lives in multiple ways out of which one remains health and fitness. With the health crisis gripping every nook and corner of the world, people started working out indoors at the comfort of their homes. And one of the most common and popular exercise equipment is the portable treadmill. They are comparatively lighter as well as easier to exercise on. Additionally, there are numerous health benefits to working out on treadmills as well.
7 Effective And Fun Strength Treadmill Workouts
- Around The World Workout
This treadmill workout is known to boost concentration, improve balance and flexibility. The incline change will give you the desired work out and help you lose weight.
5 minute: Warn up session. You can either choose to jog or walk.
1 minute: Side to side shuffle along with right leg leads.
1 minute: Side to side shuffle along with left leg leads.
1 minute: For the next one minute, perform power skips.
1 minute: The next minute you need to do a one-minute jog session.
Repeat this entire process for about 3-4. Simultaneously, boost the incline by 2% with each step.
5 minutes: Cool down your body by simple walking or easy jog.
If you are an experienced fitness enthusiast, then this is the workout for you. Boost your energy like no other and notice the calories that this workout will help you lose.
5-10 minutes: Perform a warm-up session by either walking or running. This is essential to prepare your body for the routine.
60 seconds: Walk or jog at 7 mph.
60 seconds: Walk or jog at 5 mph.
45 seconds: Walk or jog at 8 mph.
60 seconds: Walk or jog at 4 mph.
30 seconds: Walk or jog at 9 mph.
60 seconds: Walk or jog at 3 mph.
30 seconds: Walk or jog at 10 mph.
90 seconds: Walk or jog at 3 mph.
Repeat this routine once more.
5 minutes: Cool down your body by either brisk walking or jogging.
- Never A Flat Moment Workout
This routine will help you lose extra weight and get back right in shape. The changing incline will burn calories like no other.
3 minutes: First, start with the warm-up. Set the incline at 1% for a minute at 3 mph and 2 minutes for 3.5 mph.
2 minutes: Either walk or jog at 7% incline for 2 minutes at 3.5 mph.
2 minutes: Walk or jog at 4% incline for 2 minutes at 4 mph.
2 minutes: Walk or jog at 10% incline for 2 minutes at 2.8 mph.
2 minutes: Walk or jog at 6% incline for 2 minutes at 3.2 mph.
2 minutes: Walk or jog at 8% incline for 2 minutes at 3 mph.
1 minute: Walk or jog at 3% incline for 1 minute at 3 mph.
7 minutes: Then, run at 5% incline for a minute at 6.5 mph. Next, 1 minute at 3.5 mph, 2 minutes at 6 mph, 2 minutes at 4 mph and finally 1 minute at 3.2 mph.
11 minutes: Continue the routine at an incline of 15% for 3 minutes. Then, 1 minute at 1% incline, 3 minutes at 10% incline, 1 minute at 2% incline and finally 3 minutes at 12% incline.
Repeat the work out for 3 minutes.
- Back On Track Workout
This treadmill workout routine is highly beneficial for sculpting the legs. It is also known to boost energy.
5 minutes: Perform warm up by walking at 2.5 mph to 3.5 mph.
1 minute: Elongated stride at 4 mph to 7 mph.
3 minutes: Walk at 3 mph to 3.5 mph at 5% incline.
1 minute: Stride at 4 mph to 7 mph at 5% incline.
3 minutes: Walk at 3 mph to 3.5 mph at 8% incline.
1 minute: Stride at 4 mph to 7 mph at 8% incline.
5 minutes: Cool down your body.
This is another lower body work out that targets your legs. This energy-boosting routine is very important for leg sculpting.
4 minutes: Warm up by simple walking or easy jogging.
30 seconds: On the treadmill, perform squats.
1 minute: Walk for a minute on the treadmill.
1 minute: Perform walking lunges at 3 mph.
30 seconds: Next, sprint at the highest speed possible.
Continue with squats for more 2-3 times.
3 minutes: Walk on the treadmill at an incline of 8%-15%.
- Pyramid Treadmill Workout
This is a strength training workout great for beginners as well as professional.
30 seconds: First, warm up by simply walking for 30 seconds.
30 seconds: Perform walking for 30 more seconds.
1 minute: Walk for the next minute.
1 minute: Easy walk.
90 seconds: Walk for 90 seconds.
90 seconds: Perform easy walking.
2 minutes: Walk for 2 minutes.
2 minutes: Easy walk for two minutes.
90 seconds: Walk for 90 seconds.
90 seconds: Easy walk for 90 seconds.
1 minute: Walk for the next minute
1 minute: Easy walk for the next minute.
30 seconds: Walk for 30 seconds.
30 seconds: Easy walk for 30 seconds.
- Rise And Shine Workout
Give yourself this tough and easy treadmill workout for a fit and healthy body.
3 minutes; Perform easy warmup.
4 minutes: Run at 6.5 mph for 4 minutes.
5 minutes: Reduce the speed to 4 mph.
6 minutes: Increase the speed to 6.7 mph.
7 minutes: Decrease speed to 4 mph.
8 minutes: Increase speed to 6.9 mph.
9 minutes: Reduce the speed to 4 mph.
10 minutes: Increase the speed to 7.1 mph.
5 minutes: Cool down your body.
Conclusion:
If you are looking for easy and fun treadmill workouts, these routines are sure to give you the desired results. Be consistent with your workouts and never stop giving up. Also, do not forget to indulge in healthy eating habits for a fit and healthy body.