4 Treadmill Workouts You Have to Try
Anyone who has spent at least 10 minutes on the treadmill knows that running in place can be a total drag. But, it turns out you can turn that drag into a drug (yeah, the natural high kind!) and really have fun.
1. The “What’s Next?” Card Game Workout
It’s the simplest workout that can bring variety to your treadmill session. In fact, it’ll be different every single workout (unless you’re a thimblerig champion, of course).
Here are the basics …
Take four index cards and write the words (1) walk, (2) jog, (3) run and (4) sprint on each of them.
Shuffle them up.
Jog for 5 minutes to warm up. (There is a chance of pulling the ‘sprint’ card right off the bat … you need a warm-up first).
Now, take the four cards, draw one card and do whatever it says for 2 minutes. Remove that card from the deck.
Repeat the previous step until you run out of the cards. That will give you a great 13-minute workout.
Spicing it up …
Add a second round using the same cards or add new cards with specific treadmill speeds, inclines or get even more creative by adding extra credit cards.
For example, you could get extra credit with the following cards:
Do 20 lunges on the treadmill (at a low belt speed)
Jump off the treadmill and do 20 push-ups
Smile at that guy (girl) next to you (awkward but hilarious!)
Make it fun!
I like to use this game when I’m coaching couples or small groups — my clients choose cards for each other, adding a little competitiveness and some exercise motivation to the workout.
2. The Game of Thrones Workout
Ever heard of the Game of Thrones Drinking Game? Well, forget about the drinks and try treadmill-ized sweating version:
While you’re watching GOT, keep an eye out for any events listed below. When one happens (which it will!), sprint for 2 minutes. If multiple events happen at once (which they will!), keep your sprint going as long as you can, reducing your speed slightly as needed.
Sprint 2 minutes when :
- Someone says 'Winter is coming'
- A woman is naked
- Jon is called a bastard
- Tyrion drinks
- Daenerys says Khalees
- Some is injured
- Swords are drawn
- Someone is beheaded
- Hodor says 'Hodor'
Imagine the shape you’ll be in if you watch Game of Thrones from the beginning! Binge-watch. I dare you!
3. Playlist-Based Interval Workout
If you’ve been hanging around here at FBG, you’ve surely heard about HIIT workouts. HIIT stands for high intensity interval training, and one of the best ways to HIIT is to do it on the treadmill.
But instead of following a standard HIIT routine, try a more fun version by running to your music. Fast songs = increased speed, slow songs = recovery periods. Sprint during the chorus of each song, then recover during the verses.Go hard for one entire song and then recover for the next song on your list.
4. Rock, Paper, Scissors, Run! (With a Workout Buddy)
Who doesn’t love rock paper scissors? Well, have you ever thought that this childish game could get you into killer shape?
Grab a workout buddy and jog for 5 minutes to warm up. Then, every minute you play rocl, paper, scissors. Whoever loses gets to sprint for 30 seconds while the winner continues jogging. After 30 seconds, the sprinter will return to a jogging pace for 30 seconds before you play another game. Do as many rounds as you can until you both feel exhausted. (10 rounds is tough)
You could also get even more creative by adding other activities. For example, every 5 rounds, you could play a bonus round where the loser does 10 push-ups, squats or lunges. This actually gives a nice recovery period from all the sprinting.
Sounds like fun, doesn’t it?