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.
1.Weighted Walking Lunges
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
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.
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.