After using your treadmill for a while, you may want to take things up a notch and look into trying some more advanced treadmill workouts. Whether you are looking for new workouts to beat boredom, work on your cardiovascular endurance, or build muscle mass, advanced treadmill workouts can help you achieve a number of workout and fitness goals.
See Our Video Explanation for Advanced Treadmill Workouts
The great thing about a treadmill is that you have complete control over both the incline and speed, so it’s easy to mix up workouts and target various parts of the body. One way to use the incline and speed controls to your advantage is through high intensity interval training, commonly known as HIIT. The benefits of interval training are excellent for torching calories in a short of amount. It’s a super efficient way to use your treadmill to improve your aerobic capacity, and it’s not difficult to do. The premise of HIIT is to alternate between periods of intense bursts of activity and periods of rest, or less-intense activity.
To achieve this type of training on your treadmill, try playing around with incline and speed while trying out this advanced workout. To begin, start at a comfortable pace and increase the incline to maybe about 3 percent. Run on that incline for about 3 minutes and then drop your incline back to zero percent. Then, pick up your speed again by even just 1 mph faster than you were previously going. Maintain this pace for about a minute and then begin to increase your incline by up to 1 percent, maintaining that speed and then going all the way back up to that 3 percent incline before dropping back to a more comfortable pace. Repeat this cycle as many times as you’d like. Ideally, you want to shoot for 20 to 30 minutes total using this sort of advanced workout.
If you feel like you aren’t quite ready for this sort of interval training, you can try an advanced treadmill workout to get you working toward that goal. Ladder Running is a type of running (achieved either outdoors or on a treadmill) where you build on pace and/or incline in intervals. This type of interval training is ideal for improving running performance overall as it builds up your cardiovascular endurance as well muscle tone. It’s not speed training, so it’s an ideal advanced workout for beginners or advanced runners alike. To try a ladder workout, for every minute you are on the treadmill, you either increase the pace or speed (but not both). Work your way up for about 10 minutes and then work your way back down the ladder. The amount that you increase your speed or incline, depending on which you choose, is up to you as is the intensity you are trying to achieve out of the workout.
Advanced treadmill workouts don’t have to necessarily be intense. Sometimes it’s a good idea to mix things up to avoid boredom or just work different parts of the body in new ways. Incline trainers like these best buy picks include steep incline and decline offerings are ideal for these types of incline trainings and advanced workouts because you have even more options to take things up a notch.