8 Hybrid Treadmill Workouts to Make Weight Loss Fun

Aerobic exercise is essential for fat loss, and jogging is one of the best aerobic exercises. However, jogging is just one method; there are many other ways to get a good workout on a treadmill. Here are eight creative treadmill workouts that can help you burn fat and stay engaged:

Daily Tip

The treadmill is often called a "dreadmill" because it can quickly become boring. However, with a bit of creativity, you can turn treadmill workouts into a dynamic and enjoyable routine, making exercise more effective and less monotonous. Treadmills allow for better focus and control, making them ideal for mixed body-mind workouts. An image of a woman using a treadmill in a gym. She is wearing camouflage print sportswear and adjusting her headphones. The background is blurred, but visible equipment and mirrors suggest the context of a fitness center. The overall scene evokes a sense of activity and focus

1. Side Shuffle

Set the speed between 2.5-4.0 km/h; slower speeds can be more challenging. Start with a brisk walk, holding onto the front of the treadmill with your left hand, and turn clockwise to begin side shuffling. Once you adapt to the speed and form, release the handrail. Maintain a straight posture, pushing off with the back leg. Balance the workout by alternating sides.

2. Plank Pushes

Set the treadmill to manual mode. Press the "start" button and hold down the "+" and "-" speed buttons until the treadmill lights up and beeps, indicating manual mode. Place your feet on the ground behind the treadmill and elbows on the treadmill, or hands for a straight-arm plank. Push the treadmill belt forward in a crawling motion with small, controlled movements. This advanced move requires strong shoulders and stability. Beginners can modify by placing knees on the ground and pushing the belt with one hand at a time.

3. Mountain Climbers

Set the treadmill to manual mode. Place your feet in the middle of the treadmill belt and hands on the ground in a push-up position. Keep your arms under your shoulders and use your toes to push the belt backward in a mountain climbing motion.

4. Pike Position

5. Self-Powered Sprints

Set the treadmill to manual mode with a 3-8% incline. Hold onto the treadmill handles and start running, keeping your shoulders and body close to the front of the treadmill. Sprint for no more than 30 seconds, followed by a walking break. Repeat until you reach your desired workout length. This exercise mimics sled pushing, requiring you to push your body weight. An elderly man resting on a treadmill in a gym. He wears a gray T-shirt and a white towel, holding a bottle of water in his right hand while resting his left hand on his head. His expression suggests tiredness or contemplation. In the background, other fitness equipment and windows with a view of trees are visible.

6. Ladder Speed Training

This workout involves alternating between fast and slow running. For example, run a marathon pace for 3.2 km, followed by a half-marathon pace for 3.2 km, then back to marathon pace for 3.2 km, and finish with a light jog for 3.2 km. This pattern helps your body gradually adapt to different running speeds.

7. Circuit Training

Famous fitness trainer Jackie Warner recommends: 5 minutes of brisk walking at a 10-degree incline, 2 minutes at 10 km/h with a 0-degree incline, and 1 minute of normal walking speed at a 3-degree incline. Repeat this cycle five times.

8. Mountain Hiking

Mountain hiking is excellent for building leg strength. Incorporate hiking sessions into your weekly routine to reduce stress on your feet while increasing leg strength. After completing a 20-minute session, gradually reduce the incline and speed. A row of modernly designed treadmills inside a gym. A person in a red top and black pants is using one of the treadmills, which features a digital display and control panel. Large windows in the background allow a view of outside buildings. The overall scene conveys a sense of cleanliness and orderliness.

By incorporating these hybrid treadmill workouts into your routine, you can keep your workouts engaging and effective. Enjoy the process and watch your fitness levels improve!