Spice Up Your Routine With Treadmill Workouts

Treadmills are often relegated to the category of “dreadmill” — a workout companion that many find monotonous and uninspiring. But the reality is treadmill workouts can be as diverse, challenging, and fun as any outdoor run, if not more so. 

This article aims to debunk the myth that treadmill workouts are boring by providing an assortment of treadmill workouts to spice up your routine, boost your fitness level, and help you achieve your weight loss or strength training goals.

In the world of treadmill running, variety is key to keeping things engaging and ensuring your body continues to be challenged. By incorporating different types of workouts — from high-intensity interval training (HIIT) to hill workouts, steady-state cardio, and strength training — you can maximize your treadmill time and turn your workouts into something you look forward to.

Understanding the Basics of Treadmill Workouts

Before diving into different treadmill workouts, it's crucial to understand the basic structure of a treadmill workout and how to effectively monitor your exercise intensity.

A typical treadmill workout consists of three parts: the warm-up, the workout, and the cool-down.


The warm-up is an essential step to prepare your body for exercise, typically consisting of a five to 10-minute walk or easy jog. This helps gradually increase your heart rate and circulation, loosen up the muscles and joints, and mentally prepare for the workout ahead.


The workout is the core of your exercise session. This could be a steady-state cardio workout, a high-intensity interval training session, or a strength training routine. The workout duration and intensity will depend on your fitness goals and current fitness level.

Cool Down

The cool-down is just as important as the warm-up. It involves gradually decreasing your workout intensity, allowing your heart rate to return to its resting state

This could involve a five to ten-minute slow walk or jog. Cooling down helps to prevent dizziness or lightheadedness post-workout and promotes recovery.

Heart rate is an effective way to monitor your exercise intensity. Many treadmills come with built-in heart rate monitors, but you can also use a separate heart rate monitor if you prefer. Knowing your heart rate zones can help ensure you're working at the right intensity for your fitness goals.

Creating a Treadmill Workout for Beginners

If you're new to treadmill workouts or are getting back into fitness after a break, starting with a workout that suits your current fitness level is important. Overdoing it, in the beginning, can lead to injuries and discourage you from sticking with your routine.

Here's a simple treadmill workout for beginners:

  • Warm-up: Start with a five to 10-minute walk at a comfortable pace.
  • Workout: Increase your speed to an easy jog. Maintain this for 20 minutes. If you find it too challenging, you can break it down into five-minute jogging intervals with two-minute walks in between.
  • Cool down: Decrease your speed back to a walk for five minutes to cool down.

The key for beginners is to focus on consistency rather than intensity. It's more beneficial to exercise regularly at a moderate pace than to push yourself too hard and end up having to take a break due to injury or burnout. You can gradually increase your workout intensity and duration as your fitness level improves. 

Remember to always listen to your body and adjust your workouts accordingly.

HIIT Treadmill Workouts for Weight Loss

High-intensity interval training, commonly known as HIIT, is a highly effective workout strategy for burning fat and boosting cardiovascular fitness. By alternating between high and low-intensity periods, you can challenge your body and burn more calories in less time than with steady-state cardio workouts.

Here's a simple HIIT treadmill workout designed to maximize fat loss:

  • Warm-up: Start with a five-minute walk or easy jog to prepare your body for the intense workout ahead.
  • Workout: After the warm-up, begin your first high-intensity interval. Sprint or run at a challenging pace for one minute. Follow this with a two-minute walk or slow jog to recover. Repeat this cycle for 20 minutes.
  • Cool down: Finish with a five-minute slow walk or easy jog to allow your heart rate to gradually return to its resting state.

This HIIT treadmill workout can be easily modified to suit your fitness level. If you're new to HIIT, you might want to start with shorter high-intensity intervals and longer recovery periods. 

As your fitness level improves, you can increase the length of the high-intensity intervals and decrease the recovery periods to keep challenging your body.

Treadmill Workouts for Strength Training

In addition to boosting your cardiovascular fitness, treadmill workouts can also effectively strengthen your muscles. By incorporating bodyweight exercises and dumbbell workouts into your treadmill routine, you can target specific muscle groups, including your glutes, hamstrings, and quads, and create a balanced, full-body workout.

Below is a sample strength training treadmill workout:

  • Warm-up: Begin with a five-minute walk or easy jog to prepare your body for the workout.
  • Workout:
    • Interval 1: Jog at a moderate pace for five minutes.
    • Interval 2: Step off the treadmill and perform a set of bodyweight squats for one minute.
    • Interval 3: Return to the treadmill and jog at a moderate pace for another five minutes.
    • Interval 4: Step off the treadmill again, this time performing a set of lunges for one minute.
    • Interval 5: Return to the treadmill for your final five-minute jog.
  • Cool down: Conclude your workout with a five-minute walk or easy jog to cool down.

Remember, the key to strength training is to perform each exercise with proper form to maximize effectiveness and prevent injuries.

Exploring Other Treadmill Workouts

Beyond the typical cardio and strength training workouts, plenty of other ways to spice up your treadmill routine exist. For instance, hill workouts can help improve your lower body strength and running economy, while sprint intervals can enhance your cardiovascular fitness and speed.

For a Challenging Hill Workout:

  • Warm-up: Start with a five-minute walk or easy jog.
  • Workout: Set the incline to a challenging level and maintain a moderate pace for two minutes, followed by a two-minute recovery period with no incline. Repeat for 20-30 minutes.
  • Cool down: End with a five-minute walk or easy jog with no incline.

For Sprint Intervals:

  • Warm-up: Begin with a five-minute walk or easy jog.
  • Workout: Run at an all-out sprint for 30 seconds, followed by a 30-second rest period. Repeat for 10 to 15 rounds.
  • Cool down: Conclude with a five-minute walk or easy jog.

Experiment with different types of workouts to find what works best for you. This keeps your routine interesting and ensures a well-rounded fitness regimen.

For those who prefer low-impact workouts, walking or slow jogging on a treadmill can still provide an effective cardio workout. Be creative and make the treadmill workout your own.

Creating a Treadmill Workout Plan

Having a solid workout plan is key to staying consistent and achieving your fitness goals. Here are some guidelines to help you create a balanced and effective treadmill workout plan:

  • Frequency: Aim for at least three weekly treadmill workouts to start, gradually building up to five sessions as your fitness level improves. If you’re new to treadmill workouts, start slow and gradually increase the frequency and intensity of your workouts over time.
  • Variety: Include a mix of steady-state cardio, HIIT workouts, strength training, and hill workouts in your routine to challenge different aspects of your fitness.
  • Rest Days: Ensure you schedule at least one or two rest days each week to allow your body to recover and adapt to the training.

Remember, everyone is different, so it's important to listen to your body and adjust your workout plan as needed. If you're unsure where to start or how to structure your workouts, consider consulting with a certified personal trainer or running coach.

Boosting Your Treadmill Workouts With 2XU

When it comes to supporting your treadmill workouts, your gear matters. At 2XU, we offer a range of performance-based workout gear designed to support you through every step of your fitness journey. 

Our Form Stash Hi-Rise Compression Tights offer a sculpted flattering silhouette with a deep side pocket to stash your essentials during your treadmill workouts. They provide superior support and comfort, making them a perfect addition to your treadmill routine.

For those long treadmill workouts, you might find our Refresh Recovery Compression Tights useful. With extra firm graduated compression, they help stabilize muscles and support healthy blood flow for recovery, ensuring fresh legs after an intense treadmill workout.

10 Tips To Maximize Your Treadmill Workouts

Whether you're a beginner looking to start a fitness routine, or an experienced runner aiming to beat your personal best, treadmills offer a versatile platform for a wide variety of workouts. 

Here are 10 tips to help you get the most out of your treadmill workouts:

Embrace the Versatility of the Treadmill

The beauty of a treadmill lies in its versatility. Use it for running, walking, sprinting, and even hill workouts. The more varied your workouts, the more beneficial they are for your overall fitness.

Mix It Up

Mix up your routine to keep your workouts engaging and prevent hitting a fitness plateau. Incorporate steady-state cardio, HIIT, strength training, and hill workouts to challenge different aspects of your fitness.

Use the Incline

Utilizing the incline feature of your treadmill can simulate hill workouts, which are great for building strength in your glutes, quads, and hamstrings. Just make sure to maintain good form to avoid straining your back.

Proper Form Is Key

Keep your posture upright, avoid leaning on the handrails, and aim for a mid-foot strike to reduce the impact on your joints. Remember, quality is always better than quantity.

Progress Gradually

If you're new to treadmill workouts or are increasing the intensity, do it gradually. This allows your body to adjust to the new demands and minimizes the risk of injury.

Listen to Your Body

Pushing through discomfort can lead to injuries. If something doesn't feel right, it probably isn't. Listen to your body and modify your workouts as needed.


Hydration is key to performance and recovery. Drink plenty of water before, during, and after your treadmill workouts.

Fuel Up

Proper nutrition fuels your workouts and aids recovery. Aim for a balanced diet rich in lean protein, complex carbohydrates, and healthy fats.

Gear Matters

Wearing the right workout gear can enhance your performance and comfort. Consider investing in moisture-wicking clothing and well-fitting running shoes. 

At 2XU, our Force Compression Tights with Muscle Containment Stamping (MCS) technology can help reduce muscle movement, soothing discomfort and fatigue and maintaining your performance during your treadmill workouts.

Consistency Is Key

The secret to fitness is consistency. Set a regular workout schedule, stick to it, and you'll see improvements over time. Remember, every step counts towards your fitness journey.

Takeaways: Spicing Up Your Treadmill Routine

Incorporating treadmill workouts into your fitness routine can offer a versatile and efficient way to achieve your fitness goals. There are countless ways to spice up your treadmill routine, from steady-state cardio and HIIT workouts to strength training and hill workouts.

Remember to vary your workouts to challenge your body in different ways, follow a balanced workout plan, and equip yourself with the right gear to support your performance and comfort. 

Whether a beginner or a seasoned runner, experimenting with different treadmill workouts can keep your routine fresh, exciting, and effective. 

The journey to fitness is not a sprint; it's a marathon. Take one step at a time, and before you know it, you will be seeing results.


Aerobic exercise: How to warm up and cool down | Mayo Clinic

Warm Up, Cool Down | American Heart Association

Benefits of High Intensity Interval Training (HIIT) | ACE 

Hydration to Maximize Performance and Recovery | PMC