Let’s be honest: There are few cardio workouts more painfully boring than jogging on the treadmill. Yet many of us often resort to such drudgery — especially during the winter months — and wish all the while that time would somehow speed up.

Despite its reputation as a soul-sucking human hamster wheel, the treadmill’s benefits have made it one of the most ubiquitous pieces of gym equipment. It serves as a helpful training tool for beginning joggers and marathon runners alike. It’s one of the most efficient indoor cardiovascular exercises when it comes to burning calories and boosting metabolism long after the workout is over. And it’s a pretty dynamic machine that can be used in a multitude of ways.That’s right. There’s more ways to use the treadmill than just interval sprints and endurance runs that not only work your muscles, but also make you feel excited to jump on and get moving.Check out these seven treadmill exercises if you’re looking for a total-body workout that will make you smile as much as you sweat. Note: Please use the utmost of care while performing these advanced moves!

1.Weighted Walking Lunges

(Damon Dahlen/Huffington Post)

Grab a set of five or 10-pound dumbbells and place them in the compartments next to the treadmill’s display screen. Set the belt at a comfortable speed — we recommend starting at no faster than half of your typical walking pace — and begin to walk slowly. Holding the dumbbells in each hand, take one large step forward with your right foot, lowering into a lunge, keeping the knee in line with the second toe. As you return to the original position, immediately pull your left foot forward with another large step, lowering into the next lunge. Repeat until you’ve completed 10 to 15 lunges on each side. Worried about the weights? Try the walking lunge with your hands on your hips for a simple modification.

2.Backward Hill Climb With Bicep Curl

(Damon Dahlen/Huffington Post)

Putting the dumbbells back in the compartments, stand on the stationary sides of the treadmill belt as you increase the incline to its maximum, maintaining the same speed you selected for the lunges. Grab the dumbbells, rotate to face the back of the treadmill and begin walking to establish a comfortable pace. Once you feel ready, curl the dumbbell in your right hand to your right shoulder and lower to the original position, taking two steps as you complete the one rep. Repeat on the left side. Continue alternating bicep curls to the pace of your backwards walk until you’ve completed 10 to 15 reps on each side. Want to take it a little slower? Lose the dumbbells and use the treadmill handrails for added support as necessary.

3.Side Shuffle

(Damon Dahlen/Huffington Post)

Maintaining your slow walking pace, face the right side of the treadmill with both feet on the belt. As you walk sideways, gradually increase the speed to just above your average walking pace. Step to the left with your left foot. Switch feet with a quick hop onto the right foot, then step to the left again with the left foot. Take your time adjusting the speed until it feels comfortable to maintain a steady side shuffle. These will be slower than side shuffles you would perform across the gym floor, so don’t worry if you feel a little behind. Continue for 30 seconds, slow the belt to your original walking speed and switch directions, then repeat. If you feel unstable, slow the speed to a walk and perform controlled side steps instead.

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