Fitness Articles

3 Ways to Refresh Your Treadmill Workout

Don't Get Stuck in a Treadmill Rut


Is there anything more boring than the treadmill? After endless hours staring at the same wall, anyone would start to wonder if that’s all there is to exercise. But it doesn’t have to be that way. By shaking it up and loading your workout with variety, you can rediscover the fun of a good treadmill workout.

The first thing to remember is that any workout is and can be what you make it. The opportunity to go all out or to barely break a sweat is completely up to you. With that being said, even though the treadmill might be an uneventful and boring thought to most, you have the ability to make it fun and challenging. The following are several tips on how to create your own workout.

1) Change up the pace
If you always walk at the same speed for the same amount of time, your body will get used to the routine and you might not see the long-term effects that you desire. Keep in mind that the body responds to changes in pace and sparks your metabolism accordingly. You can begin by trying a pyramid scheme. For example: walk at 3.2 mph for 1 minute then pick it up to 3.5 mph for 1 minute, then go to 3.3 mph for 2 minutes and then 3.6 mph for 2 minutes, etc. You can continue up the pyramid until you reach a point where the speed is at a level where you cannot hold it for the time period and then go back down. Before you know it, you will be walking faster and the time will have flown by.

2) Change the incline
With the same thinking that was behind the change in pace, you can do the same with the incline. Shock the body a little bit and do some hill repeats. Your body will respond positively and you will gain some cardiovascular strength in the meantime.

3) Engage in another activity while on the treadmill
If you see an opportunity to spark a conversation with the person next to you, go ahead – talk your time away. There have been many studies that show the positive effects of having a training partner. You might also find some benefits to reading or watching television. Just be sure that you are safe and don’t lose too much focus on the task at hand.

These are just a few tips that can help transform the monotony of working out on a treadmill into a very rewarding experience all around. Now get out there and keep on walking!

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Member Comments

    Do it backwards, that is refreshing!!
  • Boring? Not to me. The treadmill and the rowing machine are the only parts of a gym I like, other than the hot tub. You put on your headphones (or if at home, put on the TV) and you just go. No matter how hot or rainy it is outside you can exercise. I miss my treadmill and my Bowflex (mostly used for rowing), but I just could not ship them to the Philippines when I retired. The rest of the gym is boring - to me. :)
  • A treadmill is boring - incline, intervals or not. But it does offer one thing - the ability to stop and rest. If you are fortunate you can listen to music. I'm lucky in that my gym does have treadmill set up with a view. Still boring but it helps. If you can run outside. It's much much, much better.
  • Just had a bariatric sleeve surgery in august. Had some physical therapy to get my muscles in shape, have just joined plant fitness, and am learning to enjoy moving, first time in many years. I enjoy changing up the incline, esp on machines that randomly change it .

  • I am a die hard gym rat so I never found any exercise boring. However, I preferred to use my treadmill at home instead of the gym because I could have my music on because I did not like anything in my ears. I did set the paces each time from 3.5 to 4.0 with time interval and tried to walk more than 30 minutes. I tried to do that 2 to 3 times a week on non gym days. My wife could walk 60 minutes or more each time at 4.5. I could not believe the author would suggest conversation and reading when using treadmill. One could not be serious about working out or walk fast enough if one could read.
  • The treadmill is definitely boring, but I use interval training to break up the monotony, and listen to my favorite music. I can't sing aloud since I am in a gym, but it definitely helps to lip sync through my workout. I may be my neighbor's entertainment. :-)
  • I would much rather pull out a Leslie Sansone video than get on the treadmill. At least you get motivation.
  • I bought a treadmill last year, but with all the trouble I am having with my knees, my doctor says it may not be the best exercise for me. I never got bored with it, just using if for 10-15 minutes at a time while listening to music is relaxing, as long as the knee pain isn't too bad. For now I had to give it up though, at least until my doctor okays it again.
  • Am I crazy? I actually enjoy the treadmill! Listen to my music, check out the TV, zone out.......and get exercise!
  • Hi! Treadmill workout makes people bored so make it interesting change your workout routine. It gives you much pleasure... :-)
    Since I use my treadmill at home, I engage in singing to the radio while I walk. On some days, I'll:
    walk for about 10 minutes stop and do squats for 1 minute
    walk for 10 minutes stop and do wall push ups for 1 minute
    walk 10 minutes at a faster pass stop and do forward lunges for 1 minute
    walk 10 minutes stop and do jumping jacks for 1 minute
    walk the remaining 20 minutes
    then stretch
  • 800ANATOMY
    My routine consists of interval training; I like this method so that I don't get bored. I warm up on my Health Walker for about 3/4 minutes; then I switch to my Treadmill for 6/7 minutes. Then I do my warm up stretches, so my muscles don't get cramped. After that then I do 100 legups & switch to 100 situps; (rest intervals in between each set of 20); drink plenty of water while resting. Now choose an exercise such as bicep curls, tricep kickbacks, or overhead extensions, to build certain body parts that need toning, with free weights or elastic exercise bands; (do 3 sets of each). And to complete your session, return to the treadmill or walker, for about 5 minutes; don't forget to stretch & cool down. That completes your workout session for the day; exercise at least 3 to 4 times a week, especially if you're trying to lose weight; concentrate on your nutrition; eliminate sat fat, sugar and junk food; abstain from alcohol & don't smoke. At this point you're on your way to a new you!! Have fun & enjoy your new life style.
  • There are some wonderful walking/running videos that simulate walking in a specific locale. I love them. There is one in Scotland where the sheep get in your path and the video makes it seem that you leave the path and go on the grass. So NOT boring!
    Get an exercise bike, use that in between treadmill time, save your knees a bit, remember that you are not getting younger, think about your future knee health, please.
    The treadmill isn't for everyone but I love my treadmill, it's 102 degrees outside right now but I'm walking in a pleasant 75 under a fan. I also like that the pace is steady and I can't unconsciously slow down. I also don't have to worry about neighborhood dogs or potholes or being stung by a bee or called fatso by mean people driving by. But please be safe and pay attention, it's as easy to tanglefoot on a treadmill as it is on the road or a track or trail. Most important, do whatever exercise you love and support people who do the exercise they love.

About The Author

Holly Little Holly Little
A former Division I basketball player, Holly is a certified in Spinning and personal training.

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