main article image

5 Motivating And Calorie-Burning Workouts For Your Treadmill

Posted on 2017-06-15


Lots of people use treadmills. Some people use them better than others. Try out these five workouts and be a person who uses the treadmill better.

Keep in mind, the best pace for you may vary.

Workout #1: Six/Sevens

These first three workouts come from Greg McMillan, National Champion of the USATF Masters Trail Marathon, and advisor of over 500 marathoners.

90 seconds @ 4.5 mph w/ 6 percent incline 1-minute recovery @ 3.5 mph w/ 0 incline 1 minute @ 4.5 mph w/ 7 percent incline 2-minute recovery @ 3.5 mph w/ 0 incline

Do 4-10 sets.

This is a great hill program for the treadmill. In fact, it may even make the Boston Marathon course look flat. This program was designed with marathoners in mind, but it will work for anybody and will definitely burn any extra calories.

Workout #2: Faster, Faster

400m @ 4.5 mph (easy run pace) 400m @ 5 mph (15K race pace) 400m @ 5.5 mph (3–5K race pace)

Do 4 sets.

This next workout consistently increases the pace as it goes. It requires you to run faster right when your body is wanting to run slower.

Workout #3: The Pyramid

Set 1: 3 minutes @ 4.5 mph w/ a 4, 5, and 6 percent incline, increasing each minute 2-3 minutes recovery @ 3.5 mph w/ 0 incline Set 2: 3 minutes @ 4.5 mph w/ a 5, 6, and 7 percent incline, increasing each minute 2-3 minutes recovery @ 3.5 mph w/ 0 incline Set 3: 3 minutes @ 4.5 mph w/ a 6, 7, and 8 percent incline, increasing each minute 2-3 minutes recovery @ 3.5 mph w/ 0 incline Set 4: 3 minutes @ 4.5 mph w/ a 7, 6, and 5 percent incline, increasing each minute 2-3 minutes recovery @ 3.5 mph w/ 0 incline Set 5: 3 minutes @ 4.5 mph w/ a 6, 5, and 4 percent incline, increasing each minute 2-3 minutes recovery @ 3.5 mph w/ 0 incline

This third workout is a fun one. It constantly changes things up to keep your head in the game. It starts off easy, reaches a peak in the middle with an 8 percent incline, and the finishes with a natural cool down. This is perfect for someone looking for some diversity.

Workout #4: Mile Repeats

These last two come from Antonio Vega who trains for marathons using primarily a treadmill. They take more time and are great for going the distance.

2 mile warm up 1 mile @ 4.5 mph 1 minute recovery at 3.5 mph

Do 6 sets. Alternate between incline and decline.

This is a great workout to mix in some decline. Running downhill can be just as important as going uphill and works the body in a whole different way.

Don’t have a treadmill that does decline? Check these out.

Workout #5: Marathon Pace Run

2 mile warm up 13 miles @ 4.5 mph 2 mile cool down

Alternate incline

This is a beast of a workout on the treadmill, but it is bound to burn some serious calories. It’s long distance also allows for some time for reflection or even some mindful meditation.

So, which workout was your favorite? Share in the comment section below!