3 Treadmill Workouts You Have Never Done (Music Included)

The key to attaining any fitness goal is variety. The body is extremely smart at adaptation and, doing the same workouts week after week will lead only to muscle memory and not create a desired training effect. By implementing different workouts and increasing time, tempo, duration or intensity you will see results much quicker then doing the same workouts week after week.

To stoke your creative energy, we are providing you with three new treadmill workouts, complete with accompanying tunes, to help move you toward your goals faster.

40-Minute Strong and Easy

Warm-up as needed: 15 minutes or 2 miles at an easy pace

Main Set: 15 x 1 minute STRONG followed by 1 minute EASY

Strong = incline, speed or combination of the two

Easy = recovery pace, keeping it the same (or faster) for the duration

Cool down: 10 minutes or 1 mile at an easy pace

Playlist:

Selena Gomez – Good for You

Coldplay – Everglow

Pharrell – Freedom

Hole – Celebrity Skin

Flo Rida – GDFR

Havana Brown – We Run the Night

Saint Motel – My Type

Taylor Swift – Bad Blood

Demi Lovato – Confident

Sia – Elastic Heart

30-Minute Move to the Music

Warm up as needed: 15 minutes or 2 miles at an easy pace, start the main set at the end of a song

Main Set: Run to the music!

Slow song = hills – increase grade of incline as you progress though the workout

Fast song = speed – increase speed as you progress though the workout

Recover in between as needed but not more then 2 minutes

Cool down: Last song is used for easy pace running or walking

Playlist:

Bruno Mars – Locked Out of Heaven

John Newman – Love Me Again

Fun – Carry On

The Script – Hall of Fame

Nikki Williams – Glowing

Imagine Dragons – Demons

Alien Ant Farm – Smooth Criminal

Fergie – A Little Party Never Killed Nobody

Rihanna – Don’t Stop the Music

Lady Gaga – Applause

Flo Rida – In the Ayer

Passenger – Let Her Go

40-Minute Steep Hills and Flats

Warm up as needed: 15 minutes or 2 miles at an easy pace

Main set:

1 minute at 6% incline

1 minute flat

2 mins at 4% incline

1 min flat

3 min at 2% incline

1 min flat

Repeat

Cool down: 10 minutes easy running on flat or walking

Playlist

Tina Turner – Proud Mary

Pink – Try

Diddy – Dirty Money and T.I. – Hello Good Morning

Alicia Keys – Girl on Fire

Fall Out Boy – The Phoenix

David Guetta – Shot Me Down

Young the Giant – My Body

One Republic – Counting Stars

Clinton Sparks – Gold Rush

Flo Rida – How I Feel

Tove Lo – Habits