Treadmill Workouts Galore

Mastermind Weekend 1/16

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I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


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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!


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!



  1. Thanks for these suggestions. I’ve been looking to switch things up a bit on the treadmill. Also, my husband just got back into working out and he would love these too.

  2. These look great Tina! I’m more of a treadmill runner than an outside runner and lately I’ve been squeezing in some quick interval runs during my lunch hours at work. It’s amazing how much more energized I feel in the afternoon!

  3. Hi Tina!

    Thanks for the stockpile of workouts! 🙂 My question is this: at my gym, the only way to change the speed on the treadmill is to manually push the arrow up or down manually. I am unable to set a length of time for each speed. Is this simply because my treadmill is an old hunk ‘o junk or am I missing something. The reason I ask is because I find it difficult to be pressing the button a million times while I am sprinting on the mill.

    Thanks for the information 🙂

  4. Yesterday I compiled a HUGE collection of treadmill workouts- including I think about 10 of yours! Great minds must think alike 🙂

  5. Treadmill season? I think I would go crazy if I ever had to run more than an hour on a treadmill. Bring on the snow and ice! That’s nice you put together TM workouts for people who can’t or choose not to make it outside.

  6. Thanks so much for posting these! I am stuck on the treadmill these days and feel like I’m dying of boredom!! It’s amazing how a 5 mile outdoor run goes by so much faster than a treadmill one. Can’t wait to use one of your workouts tomorrow morning!

  7. This post is awesome! I knew you had a ton of treadmill workouts on here but this is perfect for finding them all in one place. I will run through any kind of cold weather to avoid the treadmill but when the snow and ice forces me inside these are great!

  8. Perfect timing! I have a new apartment at school and don’t know the neighborhood so I jumped on the treadmill at the fitness center and just wanted to die. Longest. 3 miles. Ever. There isn’t even a TV or windows in there! Just you, the hum of the treadmill, and your reflection. Thank goodness I have Pandora on my phone or there would have been trouble!

  9. Hi Tina I just want you to know that you really motivated me today! I was getting ready to take a nap (Yes, at 2 pm) and I checked your blog and saw this post. I thought “No way, No nap for me today!” I got on the treadmill and am now a sweaty mess! Thanks!!

  10. Awesome list. Overall, by changing pace and elevation every couple of minutes or so while running on a treadmill, workout really feel shorter, more fun and at the end, more beneficial to improve both cardio and shape… 🙂

  11. You MADE my day!!! I am an avid outdoor runner – did 5 miles in 32 degrees this morning and loved it. But once the snow and ice cover the roads, I am forced inside and dread every single minute of it. I am so excited to try out all of your workouts – they will make the next couple of snowy, icy, cold months fly by! Thank you, thank you, thank you!

  12. This is such a great resource! I am bookmarking this post! Personally, I LOVE the treadmill and sort of dread running outside. I wish I was more motivated to get outside more often!

  13. This is super helpful- thanks so much! I think I’ll print out all the links and laminate them on index cards. (Can you tell I’m a teacher?) On days when I don’t feel like working out, I’ll pick one card at random and do that workout. Thanks from cold and snowy Michigan!

  14. Perfect time to read this post- I’m slowly burning out with the treadmill but I think this will help shake things up…reignite the spark in our relationship ;)!

  15. Thanks for posting this! Because of less daylight hours, I have to use the treadmill a lot in the winter, and I’m always looking for new ways to stay motivated.

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