8 Things You Can Do On A Treadmill Besides Run

Whether you are a gym fanatic or a beginner, you always need to find new adventurous exercises to spice up your gym regime or it can get tedious and your muscles can become immune to the exercise. The treadmill is a great machine to use because you are able to push yourself and increase the intensity, but it can become a tad boring after a while if you’re doing the same old thing all the time. But no need to sack off the whole machine all together, as I have discovered 8 things you can do on a treadmill besides run.

1. Walking Lunges

How to do: Set treadmill to a comfortable slow pace. Start walking forwards and when you feel stable, step forward with your left leg and lower your hips so that both knees bend at a right angle. Rise your body and bring your right leg forward and left leg back and repeat the motion. Continue for 30 to 60 seconds. If it is your first time doing this exercise make sure that you start at a moderate pace so that you can get used to the motion before accelerating the speed or inclining.

Focus Area: Glutes and Hamstrings

2. Side Lunges

How to do: Set treadmill to a comfortable pace. Stand sideways and place both hands on the railing in front of you. Bend your knee closest to the treadmill keeping the other leg straight and lower the body into a lunge. Bring both legs together before repeating the motion. Continue for 30 seconds on each side. These are some of the best things you can do on a treadmill!

Focus Area: Glutes, Hamstrings and Quads

3. Side Shuffles

How to do: Set treadmill to a comfortable speed and begin walking. Place left hand on front handle and right hand on right railing, then turn your entire body to your right stepping forward with your left foot. Slowly increase speed and take large sideward skips and shuffle your feet together. Continue for 30 seconds for each side.

Focus Area: Legs, Glutes and Lower Back 

4. Low Squat Side Shuffles

How to do: Turn your entire body to the right so you are facing sideways and lower your body into a squat position keeping a straight posture. Set the treadmill to a comfortable speed to begin with and shuffle forwards leading with your right leg following with your left leg in the squat position. Continue for 30 seconds for each side.

Focus Area: Glutes, Hamstrings and Quads

5. Reverse Mountain Climbers

How to do: Set treadmill to a slow comfortable pace. Walk to the end of the treadmill and get into plank position with your back facing the machine. Place your feet on the sides of the treadmill base and make sure your hands are securely placed on the ground. When you feel ready, place both feet on the treadmill and begin to crawl bringing one knee closer to your chest and extending the other each time. Continue for 60 seconds. These are a super great workout and some of the most unique things you can do on a treadmill!

Focus Area: Glutes, Hamstrings, Abs and Lower Back

6. Vertical Knee/Leg Raises

How to do: Turn off the treadmill for this exercise. Stand with your back against the treadmill in a neutral position. Hold both side railings and push your body up, extending your arms so that your legs are hanging over the belt. Raise your knees towards your hips engaging in your abs and controlling the movement of your upper body so that you are not swinging. You can also do this exercise with straight legs as oppose to knee raises. Continue for 10 reps.

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Focus Area: Abs, Shoulders and Chest

7. Backward High Knee

How to do: Set the treadmill to a comfortable slow pace and begin to walk with your back against the treadmill. Hold both hand railings and bring your right knee towards your hips, hopping with your left foot before switching positions and extending your arms as you drive with your foot. Continue for 30 to 60 seconds.

Focus Area: Glutes and Quads

8. Plank Backward Crawl

How to do: Set treadmill to a slow comfortable speed. Walk to the end of the treadmill and get into plank position facing the treadmill and ensure your knees are locked with your hands on the sides of the treadmill base. When you feel secure place both hands on the belt, place your left hand forward and once your right hand is parallel with your shoulders move your right hand forward and continually repeat the motion. Repeat for 30 to 60 secs. This may seem easy, but it’s definitely one of the hardest things to do on a treadmill!

Focus Area: Abs, Chest and Shoulders

What are some other things you can do on a treadmill? Let us know in the comments below!

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