4 Awesome Treadmill Work Out Plans For Women

Treadmill Work Out Plans For Women

There are hundreds of different exercise programs to help you lose weight. None are called upon more often than the reliable treadmill. When it comes to workouts, the treadmill is the go-to option for cardio. Whether you are warming up before your workout, Running your daily 5k, or simply taking your first steps to better health, we all gravitate to the speeding belt. The problem is, the second your foot hits the treadmill you’ll remember that running in place can be really boring. But it doesn’t have to be. There are plenty of ways to mix up your indoor run to engage your brain and maximize results.

“The treadmill is convenient and allows people to exercise in all sorts of climates,” “you can be creative with how to use it.” says Bill Pierce, director of the Furman Institute of Running and Scientific Training and author of Run Less, Run Faster.

Here are some fun exercise programs to spice up your time on the treadmill.

The TV Exercise Program: 

If you ever go to the gym you will notice that every piece of cardio equipment is facing a television. This isn’t by coincidence but you can use that television for more than a distraction from the boredom of running on a hamster wheel. Use your favorite show as a pacer for your workout. Most 30-minute tv shows last about 22 minutes with 8 minutes of commercial in between. Try to structure your workout so that you run hard doing the actual show and rest or walk during the commercial breaks. By the end of the show, you would have burned at least 200 calories and can tell everybody exactly what happens to Olivia Pope on Scandal.

The Complete Body Workout: 

This routine involves the treadmill and some light weights or dumbbells. In this exercise program, you will alternate between running on the treadmill and weight training.

 “The benefits come from the use of your arms, legs, and belly. You’ll get cardio as well as some strength training,” says Personal Trainer Melissa Paris.

Plus, because the running portions involve short periods of sprints, you’ll burn plenty of calories, and the circuit takes only 35 minutes. Here’s how it’s done:

  • Warm-up for 5 minutes with a light jog on the treadmill.
  • Hop off and do 15 pushups.
  • Get back on the treadmill. Run for 1 minute. Increase the speed to about 1 to 1.5 mph and sprint for 30 seconds. You’ll repeat this interval pattern 3 times (1-minute run, 30-second sprint, 1 minute-run, 30-second sprint, 1-minute run, 30-second sprint).*
  • Hop off and hold a plank for 1 minute. Do 20 bicycle crunches.
  • Repeat the treadmill work. (Run for 1 minute, then sprint for 30 seconds. Repeat 3 times.)
  • Do a side plank, holding the pose on each side for 30 seconds. Complete 15 overhead press reps with a lightweight.
  • Repeat the treadmill work. (Run for 1 minute, then sprint for 30 seconds. Repeat 3 times.)
  • Do 15 triceps dips on a chair or bench and 20 squats.
  • Cool down with a 5-minute jog

*Beginners can modify the treadmill portion so that they’re doing a 1-minute walk followed by a 30-second run, instead of running and sprinting.

Pick-a-Card Exercise Program: 

Here is a running-card game created by Patti Finke, an exercise physiologist and certified running coach with the Road Runners Club of America at Team Oregon.  Grab four index cards or Playing card. label each card with one of the following; run, run fast, jog, or walk. If you are using playing cards just use face cards for example for the Ace you will run fast. For the jack, the card with the least power you will walk.  Place the cards on top of the treadmill’s control panel face down. Warm-up as normal and then begin picking cards. Do what the card says for 2 to 4 minutes. If the card says run, you run. If it says to walk, then you walk. Always run at a pace that is comfortable but challenging.

“We’ve done variations of this workout for years. People like the variety and not knowing what they’re going to get,” Finke says. “We all know how easy it is to get stuck running one pace.”

The Ladder Program: 

The ladder program focuses on gradually increasing and decreasing speed intervals. your will run hard for a given time period and then you will have a recovery period. At the beginning of the workout, your intervals of hard running will increase in increments of 1 or 2 min. Once you have reached the halfway mark then the intervals of hard running will decrease by the same amount. Here’s one way you could structure your ladder workout:

  • Warm-up for 1 mile
  • Pick up your speed for 2 minutes
  • Slow down and recover for 2 to 3 minutes
  • 4-minute pickup
  • 4- to 5-minute recovery run
  • 6-minute pickup
  • 6- to 7-minute recovery run
  • 6-minute pickup
  • 6- to 7-minute recovery run
  • 4-minute pickup
  • 4- to 5-minute recovery run
  • 2-minute pickup
  • 2- to 3-minute recovery run
  • Cooldown

You can adjust this workout depending on your fitness level. You may want to keep increasing your intervals but you’ll eventually want to head back down this ladder. The gradual shortening of intervals after hitting your pick is the fun part and it will help boost confidence for your next treadmill session. Try this the next time you hit the gym. Good luck!!!