4 Quick and Effective Treadmill Workouts

Whenever I do this workout, the time flies by and I’m soaked in sweat by the end. If you’ve never done any speedwork before, make sure you follow these rules for speed training.

• Start by walking at an easy pace for one minute. Continue warming-up with an easy jog for 5 minutes.  You should be at a conversational pace.  This will get your blood pumping and your muscles warm and ready for a workout.
   
• Pick up the pace to a hard effort (heavy breathing) for 30 seconds.  Recover with 90 seconds of easy jogging.
   
• Repeat the sprint/recovery intervals 9 more times (18 minutes total).
   
• Finish with a 4-minute cooldown at an easy pace – easy jog or brisk walk.

Total treadmill time:  30 minutes

This workout combines running and walking with some good ‘ole side shuffles, which will really work your glutes and quads.

• Warm up by walking at an easy pace for one minute. Continue warming-up with an easy jog for 4 minutes.
   
• Return to walking pace and then, as you hold onto the side rail, turn your body to the side, get low in a squat position, and then start side-shuffling your feet. Don’t try to get fancy and cross one foot over the other. Continue side stepping for 30 seconds and then return to walking forward.
   
• Pick up the pace to an easy, conversational running pace for 2 minutes. Then bring the pace back down to walking for a 30-second interval of side shuffles on the other side.
   
• Continue with 2 minutes easy running/30 second of side shuffles (alternating sides) until you’ve been at it for 20 minutes.
   
• Finish with a 5-minute cooldown at an easy pace.

Total treadmill time:  30 minutes

If you like alternating between running and walking, this is a good one for you. You’ll really work your glutes with the hills.

• Start with a 5-minute warm up of easy jogging or brisk walking.
   
• Increase the incline to 1% and walk for 1 minute.
   
• Lower incline to 0% and run at a comfortable pace for 1 minute.
   
• Increase the incline to 2% and walk for 2 minutes.
   
• Lower incline to 1% and run at a comfortable pace for 2 minutes.
   
• Increase the incline to 3% and walk for 3 minutes.
   
• Lower incline to 1% and run at a comfortable pace for 3 minutes.
   
• Increase the incline to 4% and walk for 4 minutes.
   
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
   
• Finish with a 5-minute cooldown of easy jogging or brisk walking.
   

Total treadmill time:  30 minutes

This workout combines running and walking intervals and burns a ton of calories.

Start with a 3-minute warm up of easy jogging or brisk walking.  Then do the following intervals:

• 30-second sprint/30-second walk
   
• 1-minute sprint/1-minute walk
   
• 2-minute sprint/1-minute walk
   
• 3-minute sprint/1-minute walk
   
• 4-minute sprint/1-minute walk
   
• 3-minute sprint/1-minute walk
   
• 2-minute sprint/1-minute walk
   
• 1-minute sprint/1-minute walk
   
• 30-second sprint/30-second walk
   

Finish with a 2-minute cooldown of easy jogging or brisk walking.

Total treadmill time: 30 minutes

More Treadmill Workouts and Advice:

• 4 Boredom-Busting Treadmill Workouts
• 3 Calorie-Blasting Treadmill Workouts
• 5 Ways to Make Treadmill Running More Fun
• 12 Tips for Treadmill Running
• Common Treadmill Mistakes to Avoid