Treadmill Workouts Galore

It’s that time of year again (in the Northeast): treadmill season! Here’s how to not die of boredom on the treadmill and a bunch of my favorite treadmill workouts. Happy running!

Treadmills

45-Minute Treadmill Workout

This is my favorite treadmill workout ever! Burn up to 450 calories walking or 550 calories running with this 45-minute treadmill workout from Jeanette Soloma at Crunch Fitness. You’ll mix up the inclines and speed to increase your heart rate and sculpt legs and butt.

45-Minute Treadmill Workout II

This workout was inspired by the one above, but it has faster running intervals. You’ll cover close to 5 miles in 45 minutes. It’s a good one!

Quick & Dirty Run

This workout is quick, dirty, and over before you know it! In 35 minutes, you’ll cover nearly 4 miles. Reduce speeds by 1.0 for a slower paced run.

Treadmill Step-Down Run

A 60-minute workout that is broken into 5 different time intervals, starting with a 20-minute interval and working your way down to a 5-minute interval. This workout makes an hour fly by!

3-Mile Challenge

Another favorite! When I am short on time, I challenge myself to run three miles (with breaks in between) as fast I can. I love trying to beat my previous time. If you’re not into running, a 3-mile Power Walking Challenge would also work!

Run (or Walk) Uphill

Two different interval workouts (one for walking, one for running) with increasing inclines. Each workout has a duration of 20 minutes and is easily customizable.

Track Workout 1

I turned an outdoor workout into an indoor (treadmill) workout. It starts with a 1/2 mile warm-up, followed by 6 X 400”²s and then a cool down. My pace is based of my 5K time, so I covered 3.75 miles in about 34 minutes. For a longer workout option, Track Workout 4 is very similar, but covers 5 miles.

Combo Elliptical + Treadmill Workout

This 45-minute workout is a great way to mix things up. FYI: It’s easier to do when the gym isn’t as crowded since you’re switching machines.

Push It Run

This running workout includes a bunch of speedy intervals, but because it’s only 30 minutes, I’m able to push myself to keep up my pace until the end.

”˜Roll’ Play

Get ready to play with rolling speeds! In this treadmill workout, the speed changes every two minutes, which keeps your interest and motivation high while running on the treadmill. I covered a little over 5.5 miles in 60 minutes. This workout can also be shortened to 30 minutes.

30-Minute Quickie

This is an awesome running workout when I am crunched for time! I’m always exhausted (and drenched in sweat) by the end! Here’s a similar variation with faster speeds: 30-Minute Quickie.

Not A Boring Treadmill Workout

This is one of my go-to workouts when I want to get in and out of the gym, but want to feel like I accomplished something at the same time. It keeps you guessing for a solid 45 minutes and before you know it, it’s over!

Speeding Up

This treadmill workout continuously pushes you to increase your speed. It starts with a steady warm-up and progresses into three stages of progressively faster intervals.

3”²s and 5”²s Challenge

I didn’t create this workout, but it’s one of my favorites because it’s really tough! It challenges you to sprint and run at a comfortably hard pace, but also allows you to recover so you can do it all over again. I’m always a sweaty mess by the end of it!

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