3 Awesome Treadmill Walking Workouts
While there’s nothing quite like walking outdoors, sometime the weather makes it impossible to get outside. For those rainy or blustery days, there’s always the option of using a treadmill. Varying the intensity of your treadmill walking workout can help you beat the treadmill boredom.
Whether you’re a beginner or have walked for a while, these walking workouts are sure to add some fun to your treadmill walk!
Tip: Don’t forget to warm up! Start each workout with a three- to five-minute warm-up and end with a two- to three-minute cool-down. For the warm-up and cool-down, walk at 2.0 to 3.0 mph with a slight or no incline.
Workout #1 – Tone Your Arms While You Walk
Using soup cans (or light dumbbells) while you walk, do a complete arm workout! Perform each exercise for 1 minute to add some intensity and some fun to your regular treadmill walk. Slow the treadmill down so you don’t lose your balance and alternate 1 minute of each of these exercises with 1 minute of faster walking:
- Bicep curls
- Overhead tricep extensions
- Upright rows
- Forward arm raises
- bent arm lateral arm raises
Workout #2 – Pyramid Intervals
Increase the speed on your treadmill progressively longer to break up the boredom. Start by walking at your normal speed then increase by .25 mph for :
- 30 seconds followed by 30 seconds recovery at normal pace
- 40 seconds followed by 40 seconds recovery at normal pace
- 60 seconds followed by 60 seconds recovery at normal pace
- 70 seconds followed by 70 seconds recovery at normal pace
- 80 seconds followed by 80 seconds recovery at normal pace
Repeat until you reach your desired amount of walking time.
Workout # 3 – Hills
Work those power muscles with a fun hill interval workout! Start by walking at your normal speed with a 0% incline, then increase your incline progressively longer at 2%:
- 30 seconds followed by 30 seconds recovery at normal pace
- 40 seconds followed by 40 seconds recovery at normal pace
- 60 seconds followed by 60 seconds recovery at normal pace
- 70 seconds followed by 70 seconds recovery at normal pace
- 80 seconds followed by 80 seconds recovery at normal pace
Repeat until you reach your desired amount of walking time.
Have a great workout!
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BEFORE YOU START – If you are concerned about your health, you should talk to a doctor before starting to exercise. Do not exercise if you have any physical problems that might influence your ability to become more active. Stop exercising and call your doctor if you feel dizzy, nauseous, short of breath, or if you feel pain in your chest.
Linking up with: Angelena Marie: Happy, Healthy & Balanced Creating Better Tomorrow Bold Fit Mom & The Fit Foodie Mama for Wild Workout Wednesday!
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