Even avid treadmill runnersmyself includedget sick of running in place after a while.
But if you look closer, youll see treadmills actually offer infinite possibilities for a fun, effective workout.
These machines don’t have to be boring.
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With a little bit of creativity, the time can actually fly bydespite the lack of distracting scenery.
And you might even be a little bit excited to come back for your next treadmill workout.
Few strength training tools are as portable and versatile as theresistance band.
Dont buy a band thats too intense, Lovitt says.
As different body parts are stronger than others (ex.
Sprinkle these moves throughout your run or walk whenever you start feeling bored.
Bring both hands back to starting position for one rep.
Complete all reps on one side before switching and repeating on the other side.
Loop a resistance band behind your back and tuck the band under your armpits.
Holding one end of the band in each hand, raise both arms to shoulder-height and bend 90 degrees.
Stand with feet hip-width apart or walk slowly.
Keeping tension on the band, slowly return to start position.
Stand with feet hip-width apart or walk slowly.
Keeping your arms at shoulder-height, pull the band apart so your arms are straight out at your sides.
Standing with feet hip-width apart, step both feet on the center of the band.
Bend forward at the waist, keeping your back flat and abs engaged.
Grip one end of the band with each hand so theres constant tension.
Squeeze your shoulder blades at the top of the movement.
Return to start, keeping constant tension on the band.
Standing with feet hip-width apart, step both feet on the center of the band.
Press your arms overhead until theyre fully extended.
Keeping constant tension on the band, lower your hands back to shoulder-height.
Standing with feet hip-width apart, step both feet on the center of the band.
Begin with your arms hanging down at your sides.
Squeeze your biceps at the top before lowering your hands back down, keeping constant tension on the band.
Standing with feet hip-width apart, step one foot back onto the center of the band.
Grip one end of the band with each hand and bring the handles behind your neck.
If you prefer a more structured approach, follow Lovitts go-to routine below.
Choose five of the resistance band exercises from the first section to target your upper body.
Practice the moves a few times so you wont waste time trying to figure them out on the fly.
If youre up for a longer session, repeat the exercises three or more times.
Adjust the speeds and incline to suit your fitness level.
No dumbbells or resistance bands?
it’s possible for you to still get great strength work done with just your bodyweight.
There is a lot of variety just on the treadmill itself,Mike Donavanik, C.S.C.S., tells SELF.
Try alternating a longer run segment (three to five minutes) with the bodyweight exercises below.
Just keep your run and strength segments equal in length.
Slow your speed to 3 mph (adjust as necessary) and pause the treadmill.
Begin facing sideways on the belt and bend your knees slightly.
Start the treadmill and take quick steps to the side, landing softly on the balls of your feet.
Switch sides mid-way through or during your next interval.
Slow the treadmill speed to 3 mph (adjust as necessary) and step forward with one leg.
Lower your body until your front leg is bent 90 degrees.
Return to standing and step your opposite foot forward.
Keep your hands clasped together at your chest, or lightly hold the handrails for balance.
Slow the treadmill speed to 1 to 2 mph and step off the belt.
Get into plank position behind the treadmill, placing your hands on either side of the treadmill base.
When youre ready, place your hands on the treadmill belt and walk them forward.
Keep your core tight and your body in a straight line.
Pause the treadmill and turn around so youre facing away from the console.
Still holding the handles, straighten your arms to lower your upper body toward the belt.
At the bottom of the movement, pull your upper body back up to starting position.
Your lower body remains stationary throughout the exercise.
To make the movement harder, step your feet farther away from the console.
Pause or slow the treadmill and carefully step or hop your feet out to the sides.
Pause at the bottom of the movement, then push back up to start.
Make the move harder by stepping your feet further away from the console.
Who says you have to be on thetreadmillthe entire time?
This is great for eliciting a more breathless component to your workout, Coleman says.
First, choose three strength exercises you want to do.
To make it a full-body routine, Coleman recommends choosing one lower-body exercise and two upper-body strength exercises.
Then, make a 30-second sprint the fourth exercise in the circuit.
After warming up, do four rounds of the four-move circuit.
Perform 12 reps of each strength exercise and tackle the 30-second sprint at the end of each round.
Pick a few of your favorite exercises, or give this routine a try:
