Cardio at times can seem like a chore… I KNOW! Did you know adding 30 minutes of aerobic exercise 5 times a week, helps prevent cancer, heart disease, dementia, stroke, type 2 diabetes, depression, obesity and high blood pressure! The treadmill in my opinion is the most versatile cardio machine and is the most available machine in the gym or at home. Here are some ideas on how to change up the usual routine and burn some serious calories:
Sandbag or Weighted Barbell on your Shoulders
Add some extra weight to your walk or your run. The extra weight challenges the body and brings your upper-body into the workout while challenging your stability and core. If you want more of a challenge, set the treadmill to a slight incline and watch the sweat drip off of you!
Set the treadmill to a slow speed between .5 and 1.5 miles per hour. Start by holding onto the rails and take a big step forward with your right foot, lowering your left knee toward the ground. As you stand up, step your left foot all the way forward in front of the right foot and lower your right knee down and repeat. Your knee should stop just before it touches the belt. The best part… the moving treadmill will keep you honest, so when you get tired you can’t cheat!
Interval training is one of the best training methods you can do on the treadmill. High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of a cardiovascular exercise strategy alternating short periods of intense exercise with less intense recovery periods. Set the treadmill to a walk speed between 3.5 and 4.0 miles per hour. Start by walking for 30 seconds. Then set the treadmill to a sprint speed between 7.0 and 8.0 miles per hour. Sprint for 30 seconds. Recover by reducing the speed back down between 3.5 and 4.0 miles per hour for 30 seconds, and repeat the sprinting intervals.
Treadmill Pushes (mimics sled pushes)
If you’ve ever pushed a weighted sled, you will know it is a seriously challenging exercise. By turning off the treadmill and running forward on it, you can mimic that motion. Start by standing on the treadmill (make sure it is off) and gripping the handles with both hands, drive your legs forward so that you push the treadmill belt back with your feet and lean into the handles. Start by pushing for 30 seconds and then recover for 30 seconds. Repeat for as long as you can.