If you associate the treadmill with a boring, monotonous workout—and on top of that, you’re just not a natural runner—that’s great, because we’ve got three resistant training workouts that pack a serious punch (no running involved)!
The Side Shuffle Workout
The side shuffle workout is a fantastic calorie booster, because it incorporates a workout for your glutes, quads and overall endurance—all at once! Set the speed on the treadmill for 4.0 (or less if you are a beginner to treadmill workouts.) Once you’ve warmed up with a slow jog, stand to the side, take a wide step forward with your left leg, and squat as you bring your legs together. Repeat this ten times, and then switch to the other side.
Running on treadmillThe Lunge Workout
The lunge workout is perfect for two reasons: you’ve rev up your heart rate (so you can activate your fat burning zone), while also conditioning your body at the same time. Lunge your way to an amazing body by following these steps:
• Start off with a fast-paced walk on the treadmill for 4-5 minutes.
• Slow your setting down to a 3.0, and begin to lunge just as you would on stable ground. Place your hands across your chest, and starting out with your left foot first (with your right foot ‘lunging’ on the treadmill), lower yourself as low as it will go. Continue to lunge at this pace for three minutes.
• You can set a timer for 20 minutes, with which you can alternate between three minute lunges, and fast paced walking or jogging.
• For an even more challenging workout, end your lunge/treadmill exercise with push-ups.
The Crab Walk
The crab walk is a great workout for any beginner, because it will incorporate lunges and squats simultaneously—which targets multiple muscle groups! Set the treadmill speed for 2.0, and lower yourself down with your back straight, and your knees bent at a 90-degree angle. Your feet should be flat on the floor and your arms straight out in front of you. Position yourself to the right side, so that you are ‘crawling’ like a crab would with a side stance. As though you would do a deep side squat, position your left leg to lunge forward, while crouching down as low as you can go (butt out, spine straight just like a squat). Crab walk for fifteen seconds, and then repeat this exercise on the other side.