Running on the treadmill is a great way to burn calories, increase your endurance, and just feel an overall sense of health and accomplishment. But there are SO many other ways to use a treadmill to your benefit. If you are not a fan of running, you may steer clear of the treadmill at all costs. However, even if you are not a runner, the treadmill has a lot of other uses you may not know about. Here are 5 ways to use a treadmill besides running.
We totally understand that running is not everyone’s cup of tea, but walking is actually extremely beneficial to your health as well! Just 30 minutes of walking everyday can reduce the risk of heart disease and increase overall mental wellness among many other priceless benefits. Additionally, walking one mile on a treadmill that is set on an incline is a more rigorous exercise than jogging one mile on a flat treadmill. In fact, walking on an uphill slope is so difficult that a 15 percent incline burns 67 percent more calories than walking on a flat surface as explained here. Walking backwards is another fun way to mix it up on the treadmill. But be careful though, it’s a little more difficult than walking backwards on the ground. Just hold onto the handrails if you need to!
2. Treadmill Plank
For this exercise you will need to set the treadmill to a slow speed. One mile per hour to start off is great. Place your hands on the side of the treadmill next to the belt and position your body into a plank formation with your feet on the ground behind the treadmill. When you are ready, place your hands on the moving belt and walk with your hands. Doing this for one minute intervals is sure to get you sweating and feeling the burn in your core and your arms.
*Optional: place a plyo box or a bench underneath your feet to keep your body flat and level with your shoulders.
3. Do the Shuffle
Walking sideways on a treadmill will work your thighs, calves, abs, and obliques. This will also challenge your balancing ability! Simply place your right hand on the rail in front of you and your left hand on the left handrail. Turn to the left and shuffle the same way you would on the ground, clicking foot to foot. You can start at a slow pace and increase the speed as you get more comfortable with the movement. Don’t forget to switch sides and shuffle facing the opposite direction as well!
4. Crab Walk
With your feet on the ground behind the treadmill and your body facing toward the ceiling, place your hands on the slowly moving belt (we recommend starting at one mile per hour) and walk your hands with the belt. Do this one in one-minute intervals as well and you should feel it burn in your shoulders, arms, and abs.
5. Treadmill Mountain Climbers
Facing away from the treadmill and downward, place your hands on the ground and your feet on the belt of the treadmill. Make sure your body is in plank position with level hips. Setting the speed at one mile per hour, walk your feet toward your body with the movement of the belt. This will target your abs, arms, and may even feel like a total body exercise!
Just remember that your treadmill can be used for many things other than running, maybe even dancing! It is there to help you get in a workout and feel great about yourself, but how you choose to use your treadmill is totally up to you!