If you sometimes get bored while running on a treadmill, we have the solution for you. Check out these simple ways and interval exercises to spice up your routine and have some fun while on it.
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1. Jog-sprint Interval
Exercises to Spice Up Your Treadmill Routine: Set the treadmill to a jogging pace and jog for a minute. Increase the speed and do a 30-second sprint interval. Ideally, go through five different sets of intervals. The sprint does not need to be an all-out 100 percent effort ― this can be around 80 percent of your capacity.
2. Strengthening Exercises
Walking Lunges
Exercises to Spice Up Your Treadmill Routine: Begin in an upright standing position on the treadmill with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Set the treadmill at a slow walking pace. Place your hands on the sidebar handles for support. Engage your core, take a big step forward with one foot and drop your back knee down to the ground. Raise back up and repeat the movement on the opposite side.
Walking Lunges
Side Step to Squat
Exercises to Spice Up Your Treadmill Routine: Turn to one side. Begin in an upright standing position on the treadmill with your hands at your sides, keeping your head, shoulders, hips, and legs in proper alignment. Set the treadmill at a slow walking pace. Tighten your core. Take a big step to one side with one foot, then bend your knees and hinge through your hips to move into a squat position, bringing your hands up to chest-height. Raise back up and step your opposite foot to bring your feet back together. Repeat the movement.
Side Step to Squat
Single-leg Hip Hinge
Begin in an upright standing position on the treadmill with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Place your hands on the sidebar handles for support and set the treadmill to a slow walking pace. Step with one foot forward, and then hinge through your hips, bending your upper body forward while extending your opposite leg back to be parallel to the floor. Raise back and repeat the movement on the opposite leg.
Single-leg Hip Hinge
Lateral Leg Extension
Turn to one side. Begin in an upright standing position on the treadmill, keeping your head, shoulders, hips and legs in proper alignment. Set the treadmill at a slow walking pace. Tighten your core, and then take a big step to one side with one foot, lifting your opposite leg out to the side. Lower your leg to return to the starting position and repeat the movement.
Lateral Leg Extension
Treadmill Push-ups
Stop the treadmill. Begin in an upright standing position with your hands on the front bar handles for support. Move your feet back to increase the angle of your body. Tighten your abdominal muscles. Bend your arms and lower your upper body toward the handle, keeping your head, shoulders, hips and legs in alignment. Straighten your arms to complete a push-up. Repeat the movement.
Treadmill Push-ups
Inverted Rows
Stop the treadmill. Begin in an upright standing position with your feet out on the sides of the treadmill, holding onto the front bar handle for support. Slightly bend your knees. Tighten your core, straighten your arms and lean back, maintaining proper alignment with your head, shoulders, hips and knees. Using your back muscles, pull your body forward to the starting position. Repeat the movement.
Inverted Rows
Tricep Dips
Turn to one side. Begin in an upright standing position with your hands at your sides on the sidebar handle for support. Move your legs out with your knees bent and your heels anchored against the side of the treadmill. Tighten your core and straighten your arms to lift your hips up, straightening your legs out front. Return to the starting position and repeat the movement.
Tricep Dips
3. Flexibility Exercises
Quad Stretch
Stand upright with one hand on the sidebar handle for balance, maintaining proper alignment with your head, shoulders, hips and legs. Bring one heel up against your seat, holding your foot with your other hand. Hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite leg.
Quad Stretch
Hamstring Stretch
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Tighten your core and hinge through your hips as you straighten one leg out front, pointing your toes toward the ceiling. Raise up slowly to return to the starting position and repeat the movement on the opposite leg.
Hamstring Stretch
Alternative Hamstring Stretch
To make the exercise more challenging, bring one leg up by the sidebar handle with your toes pointing toward you, keeping your legs straight. Tighten your core. Hinge through your hips with your back flat and bend your upper body forward. Lower your leg to return to the starting position and repeat the movement on the opposite leg.
Alternative Hamstring Stretch
Give these alternative treadmill exercises a go and see how much more interesting your workout can become. For more bodyweight exercises, make sure to check out Bodyweight Blender, here!
