Working out can sometimes become monotonous, especially for beginners. While activities like dancing, Zumba, or playing sports are effective for weight loss, treadmills offer more than just running. Treadmills are popular for boosting cardio and burning calories, but today, we have some exciting alternatives.
If you’ve invested in the best treadmill but use it solely for jogging or running, it’s time to diversify your workout routine. To break the monotony and keep boredom at bay, here’s a list of five engaging exercises you can incorporate on your treadmill, offering a refreshing change from the usual jog or run.
● Walking Lunges
Finding space for walking lunges can be challenging when working out at a crowded gym. However, this exercise is excellent for warming your body, targeting your glutes, and toning your thighs.
Position yourself on the treadmill with your feet apart. Set the treadmill speed to 3 mph (adjust if necessary). Extend your left foot forward as the treadmill moves, performing lunges. Maintain momentum for continuous lunges. Pause for breaks between reps, adjusting speed if needed. Consider shorter rest intervals for a more challenging workout.
● Side Shuffles
Side shuffles are effective for toning inner and outer thighs while strengthening calves through heightened cardiovascular intensity. These exercises are renowned for enhancing stamina as well.
Position yourself sideways on the treadmill with feet apart. Set the speed between 3 and 5.5 mph, engaging in side shuffles with an elevated pace. Maintain slight knee bends to prevent injuries. Alternate sides for balance. Perform several reps, being mindful not to strain your knees.
● Low Squat Shuffles
For a targeted butt workout, low squat shuffles are ideal. Similar to regular side shuffles in body positioning, these emphasise the glutes and strengthen the back muscles.
Position yourself with feet apart on the treadmill. Set the speed between 3 and 5.5 mph based on your experience. Bend your knees more in a quarter squat position. Keep your core tight, chest out, and maintain a straight back as you lift one foot, then the other. Alternate for several seconds, ensuring core tightness and a straight back. Consider shorter rest intervals for added intensity.
● Reverse Mountain Climbers
Reverse mountain climbers on the treadmill put forward innovative back strengthening, surpassing conventional mountain climbers. This exercise targets your back intensely and efficiently works your shoulders as you balance during the workout.
Set the speed of the treadmill between 1 mph and 2 mph based on your skill level. Stand behind the treadmill, facing away with hands on the floor and feet on the base. As it starts moving, bring one leg close to your chest, alternating with the other leg going back. Keep your back straight and core tight for optimal results.
● Crab Walk
Crab walks, often linked to childhood memories, can bring back-to-school vibes with a twist. Transferring this exercise to the treadmill can do wonders for shoulder strength and contribute to achieving your dream abs.
Adjust the treadmill speed to 1 or 2 mph, considering your intensity preference and experience to prevent injury. Stand behind the treadmill, facing upward in a crab position, with hands on the moving treadmill and feet on the ground. Lift one hand at a time, alternating, to raise your back off the ground. Sustain momentum and balance for maximum effectiveness in this treadmill workout.
Wrapping Up
Discovering new ways to engage in your workout sessions is the key to banishing boredom at the gym. To elevate your experience, consider investing in a reliable pair of gym shoes from well-established footwear brands. By putting in the effort and pushing your limits, you work hard and achieve optimal results, ensuring a more satisfying and effective fitness journey.
