When we think of a treadmill, the first thing that comes to mind is running, right? Either that, or a nice long walk. After all, that’s mainly how treadmills are advertised, so it makes sense that seeing or hearing about a treadmill inspires thoughts of many logged miles. However, treadmills are being used more often for many other different exercises – and not only can these movements help to boost heart health and cardiovascular endurance, but they can also help to build strength, increase coordination, improve balance, and help with maintaining or losing weight. Let’s look at five exercises you can do that don’t involve running or walking!
Alternative Treadmill Exercises
Walking Lunges
Stand with feet shoulder-width apart on the treadmill, facing the screen. With shoulders down and back and core engaged, turn on the treadmill to 3 mph (or faster, if needed), and begin by taking a big step forward with your right foot. Bring your left foot down to the treadmill belt – so from the side, both of your knees are at a 90-degree angle – and then press through the heel on your right foot to come to a standing position. Repeat the movement on the left leg, alternating legs with each rep. You can also get a bit more glute intensive with walking lunges if you set an incline on the treadmill.
Knee Tucks
Face away from the treadmill screen, and place your hands on the handrails. Keep your shoulders down and back, and lift your legs off of the treadmill belt as you bring your knees up toward the chest. Try to keep your body suspended during the entire set, bringing your feet back down to the belt at the end of your rep scheme. Your abdominals will get a workout after some knee tucks!
Side Shuffles
If you’re wanting to work your thighs while also getting some heart-pumping cardio, side shuffles are perfect! Stand facing sideways on the treadmill (either direction is fine since you’ll switch after each set), with your knees softly bent and core engaged. From here, turn on the treadmill to around 3 mph – faster if you want a little bit more of a challenge. Staying low with bent knees, do side shuffles and land softly on the treadmill belt. Switch sides when you’re ready!
Walking
Get ready for your shoulders to burn with this movement! Start by setting the treadmill at a low speed, around 1 mph (can bump up to 2 mph if desired). From here, stand at the back of the treadmill on the ground, facing the screen. Hinge forward and place your hands on the sides of the treadmill – watch out for your fingers on the belt! – and get yourself into a plank position with back flat and shoulders directly over your wrists. When ready, move your hands onto the moving belt, and walk with your hands while maintaining the plank position. Try and do this movement for time!
Glute Bridges
This particular movement targets the hamstrings, glutes, and lower back, and is performed when the treadmill is off. Begin by laying down at the foot of the treadmill, with your back flat on the floor, knees bent, and feet flat on the belt of the treadmill. With arms by your side for support, slowly engage your core and squeeze your glutes as you press through your heels to raise your hips into the air. Pause for a count at the top of the exercise, then slowly lower your hips back down toward the ground.
Remember, Safety First
Granted, these are only a few of many exercises that you can do on a treadmill that don’t require running or walking; pushups, pikes, low shuffles, and mountain climbers are other ideas that might inspire you to get your workout in on this piece of cardio equipment! Just remember to watch where your fingers are in relation to a moving belt, and tie back any long hair or loose clothing that might get tangled in the belt or motor. Also, remember that some of these movements have you laying down off the back of the treadmill, so make sure you’re not in an area of high traffic where someone might step on you.
