The treadmill is probably the most commonly used piece of equipment in any gym. From beginners to experienced runners and from warm ups to full workouts.
However people tend to do the same thing on them all the time. The body changes the most when challenged the most so why not spice up up your usual routine and try out some of the interval workouts below.
These will help lower the impact on your joints and increase your cardiovascular fitness much more than a long steady run at the same pace.
Interval workouts:
Beginners: 5 minute warm up at a moderate pace
6 rounds of:
20 seconds run
40 seconds walk
Cool down for 3-5 mins
Intermediate: 5 minute warm up
10 rounds of:
30 second sprints
30 second walks
Cool down for 3-5 mins
Advanced: 5 minute warm up
10 rounds of:
40 seconds sprints
10 seconds recovery jumping off treadmill belt onto side panels
Cool down 3-5 mins
Incline intervals:
Beginner: 3 mins warm up fast walk
6 rounds of:
Incline 12 walk for 2 mins @ 6km/h
Incline 3 walk for 2 min @ 6km/h
Cool down 3 min walk flat incline
Intermediate: 3 mins warm up
10 rounds of:
Incline 15 walk for 2 mins @ 6km/h
Incline 5 walk for 1 min @ 6km/h
3 min cool down
Advanced: 3 min warm up
8 rounds of:
Incline 12 for 2 mins @ 7.5km/h
Incline 10 for 1 min @ 6km/h
3 min cool down