10 Best Way to Use a Treadmill for Workouts: A Complete Guide
Whether you're new to fitness or a seasoned runner, the treadmill is a versatile machine that can help you achieve your goals. While many people stick to basic jogging or walking, the treadmill offers much more. From interval training to incline sprints, it's a powerful tool for cardio, weight loss, endurance, and strength training. In this comprehensive guide, we explore the 10 best ways to use a treadmill for workouts. Each method includes explanations, tips, and variations to suit every fitness level.
Why You Should Use a Treadmill
Using a treadmill offers a wide range of health, convenience, and performance benefits for people at all fitness levels. Whether you're aiming to lose weight, build endurance, or simply stay active, a treadmill is one of the most accessible and versatile tools you can use.
Here’s a detailed breakdown of why you should use a treadmill:
1. Convenience and Accessibility
Treadmills allow you to exercise indoors, regardless of weather, daylight, or safety concerns.
Perfect for busy people or those who prefer privacy while working out.
2. Improved Cardiovascular Health
Walking or running regularly on a treadmill strengthens your heart and lungs.
Helps reduce blood pressure, lower cholesterol, and improve circulation.
3. Effective for Weight Loss
Treadmill workouts burn a high number of calories.
High-intensity interval training (HIIT) and incline walking can significantly boost fat burning.
4. Builds Lower Body Strength
Engages muscles like glutes, hamstrings, quads, and calves.
Adding incline or doing walking lunges on the treadmill enhances muscle tone.
5. Customizable Workouts
Adjust speed, incline, and duration to match your fitness level and goals.
Pre-programmed workouts help with endurance, weight loss, or interval training.
6. Track Your Progress
Most treadmills display metrics like time, distance, speed, calories, and heart rate.
Helps you stay motivated and consistent by seeing real-time feedback.
7. Low-Impact Options Available
Many treadmills have cushioning systems that reduce stress on your joints compared to running on concrete.
Ideal for people recovering from injuries or managing arthritis.
8. Mental Health Benefits
Cardiovascular exercise releases endorphins, reducing stress and anxiety.
The structure and routine of treadmill workouts can help combat depression and improve sleep.
9. Multitasking Potential
You can walk while reading, watching TV, or even taking phone calls.
Especially useful for those with sedentary desk jobs.
10. Safe and Controlled Environment
Treadmills offer a predictable and smooth surface, reducing the risk of tripping.
You can stop instantly if you feel discomfort, unlike running outdoors where terrain and traffic can pose hazards.
10 Best Way to Use a Treadmill for Workouts
1. Classic Steady-State Cardio
Steady-state cardio involves running or walking at a consistent pace for an extended period.
Benefits:
Improves cardiovascular health
Builds aerobic endurance
Burns calories over time
How to Do It
Warm up for 5–10 minutes
Choose a pace you can maintain for 30–60 minutes
Maintain steady effort throughout
Cool down for 5 minutes
Tips:
Use heart rate monitoring to stay in the aerobic zone (60-70% of max HR)
Focus on good posture and stride
2. High-Intensity Interval Training (HIIT)
HIIT alternates between short bursts of intense activity and recovery periods.
Benefits:
Boosts metabolism
Burns more fat in less time
Increases VO2 max
Sample HIIT Workout:
Warm up 5 minutes (walking or light jog)
Sprint 30 seconds, recover 1 minute (repeat 8–10 rounds)
Cool down 5 minutes
Tips:
Gradually increase sprint intensity
Keep proper form during sprints
Beginners can start with walking and fast-walking intervals
3. Incline Walking or Hiking
Walking on an incline mimics uphill terrain and engages lower-body muscles.
Benefits:
Strengthens glutes, hamstrings, and calves
Burns more calories than flat walking
Low impact on joints
How to Do It
Set incline between 5–12%
Walk at 2.5–4.0 mph for 20–45 minutes
Tips
Avoid holding onto handrails
Maintain upright posture
4. Fat-Burning Zone Training
This method targets heart rate zones optimal for fat oxidation.
Benefits:
Enhances fat metabolism
Sustainable for longer durations
How to Do It:
Determine your fat-burning zone (usually 60–70% max heart rate)
Walk or jog in this zone for 45–60 minutes
Tips:
Use a heart rate monitor or treadmill sensors
Combine with proper nutrition for best results
5. Treadmill Strength Intervals
Combines strength training with treadmill cardio intervals.
Benefits:
Builds muscle and burns fat simultaneously
Improves overall conditioning
Sample Workout
Warm up 5 minutes
Run 1 minute at 80% effort
Step off and do 1-minute strength moves (squats, lunges, push-ups)
Repeat 5–8 rounds
Tips
Keep dumbbells nearby
Alternate lower and upper-body strength moves
6. Speed Endurance Training
Focuses on running at high speeds for longer durations to build stamina.
Benefits
Improves speed and endurance
Conditions your body to handle high-intensity workouts
Sample Workout
Warm up 5–10 minutes
Run at 75–85% effort for 2–4 minutes
Recover for 1–2 minutes
Repeat 4–6 rounds
Tips
Gradually increase run duration
Monitor pace and stay consistent
7. Walking Lunges & Dynamic Moves
Use a low-speed setting for functional strength and mobility exercises.
Benefits:
Builds lower body strength
Improves flexibility and balance
How to Do It
Set speed to 0.5–1.5 mph
Perform walking lunges or side shuffles for 30–60 seconds
Tips
Use handrails if needed for balance
Always warm up before dynamic movements
8. Ladder Workouts
A progressive interval format where speed or incline increases in steps.
Benefits
Keeps workouts challenging
Builds endurance and strength
Sample Workout (Speed Ladder):
Warm up
Start at 6.0 mph, increase by 0.5 mph every 2 minutes until max effort
Decrease in the same fashion
Tips
Use incline for variation
Always cool down properly
9. Recovery and Active Rest Workouts
Light activity sessions designed to promote recovery and blood flow.
Benefits
Reduces soreness
Enhances recovery from intense workouts
How to Do It
Walk at 2.0–3.0 mph for 20–30 minutes
Keep incline at 0–1%
Tips
Use these sessions after strength training or HIIT days
Focus on breathing and posture
10. Virtual or Guided Runs
Use fitness apps or treadmill consoles with virtual running environments.
Benefits
Increases motivation
Provides structure
Offers variety and progression
Tools to Use
iFit, Zwift, Peloton Tread, Nike Run Club
Tips:
Use headphones for immersive experience
Track your progress and goals in the app
Tips for Treadmill Success
1. Always Warm Up First
Start with a 5–10 minute walk at a slow to moderate pace. This prepares your muscles, increases your heart rate gradually, and reduces the risk of injury.
2. Focus on Your Posture
Keep your head up, shoulders relaxed, back straight, and arms swinging naturally. Avoid leaning forward or hunching over—good form helps prevent neck and back strain.
3. Don’t Hold the Handrails
Unless you're a beginner or doing specific rehab exercises, avoid holding the handrails. Letting your arms move naturally improves balance and calorie burn.
4. Mix Up Your Routine
Change speed, incline, and workout style regularly (e.g., walking, running, intervals, hill climbs) to prevent boredom and plateauing. Your body adapts quickly—variety keeps it guessing.
5. Use the Incline Wisely
Walking or running on an incline burns more calories and engages more muscles. Try setting it to 1–2% to mimic outdoor terrain, or challenge yourself with hill intervals.
6. Practice Interval Training
Alternating between high and low intensity boosts your metabolism, burns fat faster, and makes workouts more engaging. Start with simple intervals like 1-minute jog, 1-minute walk.
7. Stay Hydrated
Keep a water bottle nearby and take small sips, especially during long or high-intensity sessions. Treadmill workouts can be sweat-heavy, especially indoors.
8. Don’t Skip the Cooldown
After your session, walk at a slow pace for 5 minutes. This helps lower your heart rate gradually and prevents dizziness or blood pooling in your legs.
9. Track Your Progress
Use the treadmill’s built-in console or a fitness app to monitor your time, distance, pace, and calories burned. Setting goals and tracking progress boosts motivation.
10. Wear the Right Shoes
Invest in a quality pair of running or walking shoes with proper support and cushioning. Your feet, knees, and back will thank you.
Bonus: Stay Entertained & Motivated
Watch a show, listen to music, or follow a virtual run video. Entertainment makes time pass faster, and you’ll be more likely to stick with your workout routine.
Final Thoughts
The treadmill is much more than just a running surface—it's a full-body training tool when used strategically. Whether you’re targeting fat loss, increasing endurance, or building strength, there’s a treadmill workout suited to your goals. Mix up your routine using these 10 methods, and your sessions will stay fresh, effective, and exciting. Remember to hydrate, stretch, and listen to your body.
Consistency is key—lace up your shoes and hit the belt!
Frequently Asked Questions
Is treadmill exercise good for weight loss?
Yes. Treadmill workouts—especially when combined with incline or interval training—can burn a significant amount of calories and help with fat loss. Consistency and a healthy diet are key to seeing results.
How long should I work out on a treadmill?
It depends on your goal.
For general health: 30 minutes a day, 5 days a week
For weight loss: 45–60 minutes
For beginners: Start with 15–20 minutes and gradually increase
Intensity matters just as much as duration.
Is walking on a treadmill as effective as walking outside?
Yes, with some differences. Walking outdoors provides varied terrain and natural resistance like wind or hills. However, treadmills allow precise control over speed and incline, and reduce joint impact. You can simulate outdoor conditions by increasing the incline to 1–2%.