Among the many fitness machines, the treadmill is a reliable choice for cardio exercise, and we all know the numerous health benefits it offers. However, when your feet hit the belt, you might feel like running in place is incredibly boring. Are you tired of your regular walking or running routine? Incorporating some treadmill exercise variations into your workout plan can add excitement and make the most out of your machine. The treadmill is not only suitable for walking, jogging, or running. With some creativity, you can use the same machine for side shuffles, squats, lunges, and more. Cleverly combining these exercises can target more muscle groups and make your workout more enjoyable. Ready for some new moves? Here are some treadmill exercises to try.

Treadmill Cardio Variations

The treadmill is well-known for its cardio benefits and high-calorie-burning capabilities. While HIIT and incline workouts are common, you can also try these heart-pumping moves to vary your routine.

1. Backward High Knees

• Set the treadmill speed to 4 km/h (3 mph) with a 0% incline. Walk on the flat belt for a few minutes while holding the railing.
• Carefully turn your back to the treadmill monitor, keeping your hands on the railing.
• Press your palms on the railing, bend your arms, and drive your right knee up to hip level.
• Drop your right foot back onto the tread belt and quickly raise your other knee to hip height.
• Continue this hopping motion as slowly or quickly as possible for about 1 minute. You can also practice this exercise with the treadmill turned off.

2. Side Shuffles

• Set the treadmill speed between 4 and 8 km/h (3-5.5 mph) with a 0% incline. Begin walking or brisk walking on the treadmill.
• Place your hands on the right railing and carefully turn to one side of the treadmill.
• Continue walking on the treadmill, but do it with quick side shuffles. You can do these upright or in a semi-squat position.
• Adjust the treadmill speed to make your side shuffles more challenging. You can also try letting go of the railing and positioning your clasped hands close to your chest.
• After 1 minute, return to the starting position and repeat the same exercise on the other side.

Treadmill Leg and Butt Variations

The treadmill primarily works your leg muscles, and its adjustable incline feature can build your glutes. However, doing the same running and incline workout can become monotonous. Try these exercises for toned legs and a shapely backside.

3. Walking Side Squats

• Set the treadmill speed between 1 and 3 km/h (1-2 mph) with a 0% incline. Walk on the treadmill for a bit.
• Place your hands on the right railing and carefully turn to one side of the treadmill.
• Walk sideways with your chest up and core tight. Clasp your hands and position them at chest height.
• Bend your legs into a quarter-squat position and continue walking to the side.
• After 1 minute, return to the starting position and repeat the same action on the other side.
• For added difficulty, try alternating sumo squats instead of walking sideways, quickly alternating between facing the right and left sides of the treadmill.

4. Reverse Mountain Climbers

• Set the treadmill speed to a slow pace between 1 and 3 km/h (1-2 mph) with a 0% incline.
• Get into a plank position with your hands on the floor and your feet on the sides of the treadmill.
• When ready, place your toes onto the moving tread belt. Drive one knee towards your chest while extending the other leg back as if climbing.
• Keep climbing for a minute or as long as possible.

5. Treadmill Sled Push

• If your treadmill has a sled push feature, try this exercise. First, turn off the treadmill and pull the emergency tag.
• Stand close to the treadmill console and grip the sled handle with both hands. Your elbows should be slightly bent, and your upper body should lean forward as if pushing something.
• Drive your legs forward, pushing the treadmill belt with your feet. When ready, exert more power and pick up your pace.
• Keep pushing and driving your legs forward for a minute or as long as possible.

6. Walking Lunges

• Set the treadmill to 0.8 km/h (0.5 mph) with a 0% incline. Walk on the treadmill for a bit.
• Clasp your hands at chest level, step forward with your right leg, and bend your knee to at least 90 degrees.
• Stand up and repeat the same lunge move with the left leg.
• Keep lunging for a minute or as long as possible.
• To increase difficulty, raise the speed to 4 km/h (3 mph). You can also turn off the treadmill, hold the sled bar, and perform deeper lunges.

Treadmill Core and Upper Body Variations

Regular treadmill workouts help burn calories and eventually trim your belly. Running on an incline can tone your core, but for better-looking abs, consider incorporating these exercises into your treadmill routine.

7. Walking Plank

• Planking is a core exercise, and you can make it dynamic using your treadmill. Set the speed between 1 and 3 km/h (1-2 mph) with a 0% incline.
• Get into a plank position with your hands on the side of the treadmill, stretching your legs out and keeping your body in a straight line.
• Move your hands onto the belt and use your palms to walk forward.
• Keep walking forward for 30 to 60 seconds or as long as possible. Take a break by placing your hands back on the side of the treadmill base.
• To level up, try plank jacks. Turn off the treadmill and place your hands close to the front. Move your feet to the sides of the machine. In this semi-planking position, repeatedly hop your feet to the center and then back to the sides of the treadmill.

8. Incline Push-ups

• Turn off the treadmill and stand in front with your hands on the console area.
• Take a few steps back until only your toes touch the belt. Your body should be straight but slightly leaning forward.
• Bend your elbows and lower your chest towards the treadmill console. Pause before pressing up to return to the starting position.
• Try doing ten incline push-ups or three sets of ten reps each.

9. Windshield Wiper Extensions

• Turn off the treadmill and sit at the center with your back facing the console.
• Reach and grab the railing with your hands, palms facing each other.
• Raise and bend your knees close to your chest. Move your bent legs to the right while keeping your core centered.
• Extend your legs as you move them to the side. Repeat this exercise on the left side, performing a wiper-like motion.
• Keep twisting from side to side up to ten times or do three sets of ten reps each.

Having a high-quality treadmill is definitely worth it when you can perform all these exercise variations. Who says this cardio equipment is boring and only good for legs? With these additional treadmill exercises, you can design a complete workout that targets both upper and lower body muscles. So, don't hesitate to try something new. Challenge your body with these fun and effective exercises, and keep boredom at bay.