Machine Spotlight: The Treadmill

Some call it the dreadmill; others would rather run or walk for miles outdoors than set foot on this machine. Still, the treadmill is one of the most versatile pieces of cardio equipment that can help gym goers of all fitness levels get an incredible cardio workout. At SWEAT in Dallas, TX, we know that cardio is key for calorie burning and cardiovascular health, and by adding a treadmill workout to your fitness routine, you can take your health and your body to the next level.

Machine Spotlight: The Treadmill

For many people, their at-home treadmill that was once a well-intentioned Black Friday purchase has become a dusty, clunky machine taking up space in the garage. For others, getting on the treadmill at home or at the gym feels too repetitive, and they’d rather take their workouts outdoors. 

If you’re not a fan of the treadmill, we want to change your mind because it’s more than just a stationary cardio machine; it’s a machine with unlimited potential that can facilitate low, moderate, and high-intensity workouts. Aside from running and walking, you can use the treadmill for:

  • Warming up 
  • Cooling down 
  • Adding cardio bursts to strength training workouts
  • Walking hills 
  • Walking intervals 
  • Running intervals 
  • Running hills 
  • Performing HIIT intervals
  • Sprinting 
  • Steady-state cardio 
  • Plank walks or climbs
  • Side shuffles (incline or flat)
  • Plyometrics 

Customizing Your Treadmill Experience

Now that you know treadmills aren’t just for long, boring runs, we’ll give you some ways to incorporate this cardio machine into your workouts to shock your body, keep your heart rate up, and get one step closer to reaching your fitness goals.

Treadmill HIIT

Looking to add HIIT cardio to your workouts? Get on the treadmill. Regardless of your fitness level, there is a HIIT workout you can add to your fitness routine that will challenge your body without increasing your risk of injury. Whether you have physical limitations, are just getting into a fitness routine, or need an advanced workout, the treadmill is the perfect place to start. 

You can perform HIIT sessions with fast-paced hill walking, followed by a rest period of slower-paced, flat plane walking. Those fast-paced hill walks will increase your heart rate and help you burn calories and fat. You can also perform HIIT sprint workouts by performing an all-out sprint for 20 to 40 seconds, resting for 10 to 20 seconds by jumping onto the side rails, and then repeating the intervals for 10 to 20 minutes or longer based on your fitness level and goals. 

The opportunities for HIIT treadmill workouts are endless, so no matter your current fitness level or energy level, you can get in a fast-paced workout that will keep your heart rate high and help advance your fitness levels. At the end of the day, any treadmill workout that increases your heart rate, followed by a rest period, is a good way to shake up your cardio routine.

Cardio Bursts

When you’re short on time and want to get in a workout but don’t want to sacrifice strength training or cardio, the solution is cardio bursts. Run for one to five minutes at the end of every circuit or superset for the duration of your workout. 

This fast-paced training will keep your heart rate up throughout your entire workout, burn fat and calories, and help you get in and out of the gym on time without having to choose between weight training or cardio. 

Workday Movement

Another way to utilize the treadmill, especially if you work from home, is to use the treadmill to add activity to what would otherwise be a completely sedentary day. Have a phone meeting where you won’t talk much or at all? Take it on the treadmill. Need to review documents or read emails? Take your phone or tablet to the treadmill. 

You don’t have to overexert yourself; walking for 20 to 30 minutes at a moderate pace in the middle of your workday will help you avoid sitting the entire day, increase circulation, and give you an endorphin boost.

When All Else Fails

If we still can’t convince you that the treadmill is a great place to be, let us introduce you to someone who will: our personal trainers. If you need some extra accountability and motivation to work out, our trainers can create a workout plan tailored to your unique needs. 

They’ll incorporate cardio into your plan to help you break out of a fitness plateau, shock your body, and help you learn to love (or at least tolerate) the treadmill. 

Add a Treadmill Workout to Your Routine

If you’d rather not run in the Texas heat or on your at-home Black Friday deal treadmill that shakes and rocks a little more than you’d like, we have plenty of state-of-the-art treadmills here at SWEAT. They’re sturdy and stable and will help you log an incredible cardio workout or build movement into your workday. Contact us today at SWEAT in Dallas, TX, to learn more about our facility, machines, and personal training.