There are runners and there are RUNNERS. I don’t consider myself to be a hardcore runner or marathon extraordinaire, but I do run 2-3 times a week. Mainly because the little one is content contained in the stroller and I am able to fit a workout in during the day with a child. Luckily I live in great area where I can run outside year round (na na na na naaa na!)
When I don’t have the opportunity to run in the warm sunshine, the treadmill is the next best thing. Next best probably more like next worst. I don’t want to completely rip on treadmills, but running continuously in one spot with no change of scenery could be the worst thing ever. I know, first world problems. Even when I have a TV in front of me tuned to the Food Network – is that weird to watch while I’m working out? It’s still tough to bust out a hardcore workout session on one machine.
A friend of mine asked me to create a treadmill workout to do when running outside isn’t an option (hello upper Midwest winters). So I got to work creating a serious calorie burning workout that can be done on the treadmill, that won’t bore you to death.
The best part, this 40-minute advanced treadmill workout will FLY by. I promise. There is so much change designed in this series and you never stay in one circuit for more than 3 minutes.
Please note this workout is for those with advanced fitness capabilities. There are many changes in direction, incline, and pace within this workout. I used a jogging pace of 6.7 mph and sprint speed of 9 mph, but you can customize your speed settings to fit what you feel comfortable doing. I urge you to use the bars on the sides of the treadmill for balance and stability when changing directions.
Ok, let’s begin! Don’t forget to scroll to the end for a handy chart explaining all the changes in this workout.
Walk
Start at 0 incline, walking briskly at a pace of 3.5 mph for one minute.
Set 1
Increase the speed to 6.7 mph and jog for 3 minutes.
Slow down to 3 mph, increase the incline to 3 and CAREFULLY turn your body to the side, using the side bar for support (hopping off the moving conveyer belt and on to the side edges of the treadmill if needed) and begin to side shuffle, keeping your knees slightly bent the entire time. I then removed my hands from the bar, but you can absolutely use the bar the entire time for safety. Do this for 3 minutes.
Next, take hold of the side bars and face the front of the treadmill again. Take your time to regain your stability. Once you feel comfortable, increase the speed back to 6.7 mph and jog for 3 minutes.
Repeat the side shuffle on the other side for 3 minutes.
Sprint
Return to center, regain your composure and lower the incline to 0. Then increase the speed to 9 mph. Sprint for one minute.
Set 2
Repeat the entire sequence in set one, except increase the incline to a 5.
Set 3
Keeping the incline at a 5, return to center from the last side shuffle and increase the speed to 6.7 mph. Jog for 3 minutes.
Lower the speed to 3 mph and carefully hop off the moving conveyer belt (using the sides of the treadmill to place your feet). Turn your body so your back is facing the electronic panel of the treadmill. Using the side bars for support, return your feet back to the moving belt and begin to move your feet in a backwards shuffle. Do this for 3 minutes.
Carefully turn back to center (using the sides of the treadmill and the bars for support) and increase the incline to 20, or the highest incline your treadmill reaches, if 20 isn’t an option. Increase the speed slightly to 3.5 mph and walk forward with long strides. Do this for 3 minutes.
Return the incline back to 5, increase the speed to the jogging pace of 6.7 mph and jog another 3 mintues.
Sprint to Finish
For your circuit, lower the incline to 0, increase the speed to 9 mph and sprint for the final minute.
Since I’m aaaaaaall about making life easier for you, here is a graph with every step of this advanced treadmill workout:
What a great workout!
I am just now getting back into the gym but hopefully someday I will be able to do this workout.
xoxo, Jenny
Thanks Jenny! Glad this will be of good use for you!
Oh this looks like a great workout! I love having treadmill workouts like this because it definitely helps in making the time go by faster! Thanks for sharing!
Shannon
Clothes & Quotes
Totally agree! When you can mix it up and don’t have to focus on the second-by-second timer it really helps the workout fly by! Thanks Shannon.
Looks awesome! Sometimes when I show up to the gym without a plan I hop on the treadmill. This is perfect for those days!
Thanks Chantal! Sometimes I like not having a plan, but then I find myself wasting time (and time is precious, right?!) Glad you stopped by!
Girl, you fancay 😉 I would fear for my life trying this workout, but it looks like fun!
Oh gosh you of all people could TOTALLY pull this off girlfriend!
Yes I’ve been needing a new routine to mix it up! Thanks girl!
Glad this is helpful for ya! 🙂
Wow — this looks KILLER! And I agree — the treadmill is definitely the “next worst” option. Hah! 🙂
It’s definitely a challenging workout but it does go FAST which helps immensely!
Brilliant post. I love the idea of taking a traditional workout and beefing it up for huge results. Nicely done and your instructions are clear and concise. xo
Thank you so much Heather. It’s good to know it all makes sense on screen – half the time I’m such a scatterbrain so it’s a small miracle I can even spell right! 😉
I love running on the treadmill, but this adds a whole new dimension to it! I love it! And I can’t wait to try it out. Thanks so much for sharing!
You are welcome Autumn! Thanks for stopping by to check it out!
Yikes, I think I would fall off! But need to try probably!
I definitely took the transitions very slow and used that trusty bar to help me! Bars = falling-on-my-face prevention!
I’ve been eyeing this off for a few days now after I pinned it on the weekend contemplating whether I could actually do this or not. Physically I think it would be awesome and SO good for making the normal run a little more exciting but… my clumsiness is a problem! I once tripped on the side and head butted the treadmill… I think I might need to try each bit separately…on a friends home treadie before the gym… in front of lots of people lol. I seriously LOVE this idea!
Ok I am totally laughing WITH you not AT you but I did giggle at the thought of you head butting the treadmill! Might be a good call to try this on a treadmill at home to save any future embarrassment. Thanks Kirsten! Love your link party!
Chrissa – this looks awesome and super challenging! I’ll have to build up to some of it and modify! Quick q – on the days you run 2-3x/week – what are you doing for your “run” days? (e.g. stroller run for 2 miles). Hugs and lots of love! 🙂
-Abby
Hey Abby! Great question! I am not a huge runner, so usually when I’m pushing that big ‘ol jogging stroller I will either run for time (30-40 minutes) or I will pick a large hill and do circuits (run a total of three times up the hill and slow jog down). It honestly depends on my mood for the day. And on the days when I run 20 minutes and I’m dying, I simply stop and listen to my body! Not really that scientific but I hope it’s helpful to you!
I am just starting to work out. This advanced treadmill workout looks great. But will have to work up to it. Do you have beginners treadmill work out?
I do have a pregnancy treadmill workout that would be great for beginners too!