I don’t know about any of you, but sometimes I’m just not feeling running club or an early-morning weight lifting session with my husband. I’m just not. in. the. mood. The very best remedy to this is 30 quick minutes on the treadmill (or more if you get into a groove!). But do you walk? Run? Uphill? Downhill? There are seriously so many options! When I first started using our treadmill, I just walked. Eventually I realized that just walking was keeping me at a fitness plateau. It was great for maintaining, but I really needed to step things up if I wanted to be serious about my exercising.
If you’re nodding your head at all, my tips today are for you!
1. The warm-up. I used to just jump on my treadmill and get right into walking. Now, I start on a slow pace (2-2.3 range on my machine) and get started by doing walking lunges. I will warn you that they do take a little getting used to for agility and balance, but man! It’s such a great burn and a fantastic way to get my workout started. I do these for about 1-2 minutes.
2. Pick your incline. I’ll admit, some days I DO still walk, but it’s always on an incline. I burn so many more calories by walking uphill at a 10 than I ever did at a flat 0. In this same breath, if I’m running, I try to do intervals with incline. I am not at a point where I can run steadily uphill (shoutout to all your runners who can — I bow to YOU!), but I do try to add them in for an extra challenge. More on that in a minute.
3. Speaking of intervals — USE THEM. After my initial walking lunges, I get myself into a brisk walk followed my a steady jog. Throughout my jog, I like to randomly pump up the speed for 2-3 minutes at a time so I feel the extra burn in my legs.
4. Intervals AND Incline. I know, I know…it sounds miserable. The very first time I did an incline 5 at 6.0, I thought I was going to throw up. Thankfully, Dane was nearby and gave me the keep going look. I wanted to punch him, but I just found a focal point and buckled down.
5. Turn around! Wait, what? That’s right…get on your treadmill backwards. If you’re looking to tone that booty, this is a great way to do that! I slow down the pace and concentrate on my backward stride. 
6. Let go of the arm bars. I personally am not sure how anyone holds on and runs, so this one comes naturally to me, but if you like to hold on, try letting go and pumping your arms for small intervals of time. 
7. Don’t forget a cool down. It’s REALLY easy for me to want to hop off that workout machine just as soon as I’m “done”, but including a cool down is just as important as the workout itself. Once your cool down is finished, STRETCH STRETCH STRETCH! Honestly, I do not know how or why people skip this — it’s my favorite part of my entire workout. Weird? Maybe.
For those that have less than 30 minutes for a workout, I found this handy chart on Self and love it.
Do you workout on a treadmill? What are your favorite tips?
April 6, 2016


  • I don't have a treadmill anymore, but I always preferred it to running outside. I know that's the opposite of most people, but I found it to be more relaxing 🙂

  • Omg if I tried to do lunges or go backwards on the treadmill I am pretty sure I would look like Taylor Swift on her latest Apple commercial and fly off the thing face first. These are great tips though and I really need to start utilizing them and stop doing the bare minimum.

  • I use my treadmill often. I tried going backwards once – lets just say always remember that safety clip! 😉

  • Jen

    I wish I enjoyed the treadmill more, it just seems so redundant to me.

  • Turn around? I never thought to do that, what a great idea. Not sure I'm coordinated enough to manage that without hurting myself. Thanks for the tips.

  • We might get a treadmill one day. I need the extra exercise since I love my junk food.

  • We have a treadmill. In the house. I have gotten on it twice. I suck.

  • We have a treadmill so I am definitely going to try this at home! Amber N

  • I need to make sure that I am walking on a incline! I always forget that little tip!

  • Every where I turn tonight it seems like the blogisphere is telling me that I need to workout. Just read a post about getting more exercise and now this is how to make the most out of the treadmill. I know I need to lose a few pounds and maybe it's a sign telling me, time to hit the gym.

  • I'm one of those people who might just fall off the treadmill. 🙂 I'll definitely have to remember to let go next time.

  • I love to use the treadmill – the first thing I usually do when I get to the gym. I think I'd be terrified to use it backwards but it's a great idea!

  • i ove the treadmill because it's easy. i need to incorporate some of these things to challenge myself.

  • I'd like to get a treadmill. I'm going to start doing walks around my neighborhood.

  • I learnt the hard way that it is better to cool down when you exercise because you might tear something which I managed to do. I need to try a treadmill again!

  • What a cool graphic you have made for intervals!! I am not a fan of the treadmill but it is necessary some days.

  • Anonymous

    It will be very interesting for the people who will attend. It is also useful especially about social media, people can get information because of this. Thanks for sharing. runnium