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6 Ways to Get the Most Out of Your Treadmill

6 Ways to Get the Most Out of Your Treadmill


Treadmill or dreadmill? Whether it's day one on your journey to better health or you want to take your dull daily workout to the next level, a few new moves can make fitness your friend. Check out the tips below to liven up your treadmill routine.

Woman running on a treadmill

Add Some Weight… to the Machine

More weight means the body has to work harder while also increasing the amount of calories burned.  A weighted vest adds some extra pounds equally across your body without throwing off your balance. If you want to hold hand weights instead, keep them close to your body to minimize joint strain.

Intense Intervals

A great workout doesn't need to last forever. Adding intervals or trying high intensity interval training (HIIT) may be just what you need to jumpstart your workout. Get your heart pumping by switching between sprinting at a steep incline and resting by taking it down to a walking pace on a low incline. Some interval workouts only take 10-20 minutes out of your day while delivering high-level calorie burning.

Use Your Arms

While your treadmill is equipped with handrails, use your arms to add something extra to your workout. Move arms up and down throughout your sweat session or walk with them above your head. It may look and feel a little silly, but it works at getting your heart rate up and adding a challenge to your usual walk.

Side Steppin'

Just walking forward can become super boring, super quick. Try doing the sideways shuffle down the belt to work your lower body in a new way. Your hips, thighs, calves and obliques not only will feel the burn, but you also will be working on your balance. This move also engages your mind as you have to be more deliberate in your steps. Just make sure to hold onto the railing for this one and switch sides for an even workout.

Woman walking on a treadmill

Work Your Upper Body

We all know the treadmill is great for the lower body, but it can help you tone and add strength to your upper body too. You can easily do tricep dips and chest presses when the machine is off. Increase the difficulty of the chest press by increasing the incline of the treadmill.

Hike Uphill & Backwards

Ready to turn the world of treadmill walking upside down, or at least backwards? Strengthen quads, glutes and calves by turning your back to the console and walking at an incline. If that's a little too uncomfortable, turn the machine off and use your leg power to push the tread belt manually to really get your heart rate up.


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