Treadmill Tips: How to Get the Most Out of Your Cardio Workout

The dreaded treadmill - is it friend or foe? Get-Fit Guy explains how to get the most out of your treadmill time. Plus, check out the 3 best treadmill workouts to get a combination of cardiovascular fitness and fat burning.

Ben Greenfield,
June 16, 2014
Episode #190

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1. The Hurricane Workout

I can’t take the credit for inventing the awesome name for this next workout. I discovered it through the writing of Martin Rooney who trains Mixed Martial Artists (MMA) around the world. Here’s how you do The Hurricane Workout:

  • Warm-up well

  • Do a short treadmill sprint (choose a speed that is 3-5 miles per hour faster than your normal jogging speed and choose the maximum incline you can handle with good running form).

  • Immediately after your sprint, hop off the treadmill and do two back-to-back exercises. Here are 3 good options:

    • Push-ups to mountain climbers
    • Body weight squats to front planks
    • Reverse lunges to side lunges
  • Do another short treadmill sprint.

  • Continue this for a total of 9 times.

2. Overspeed Treadmill Workouts

I first introduced these nerve-building workouts in the How to Run Faster episode. Set the treadmill at a slightly faster speed than you're comfortable with. That trains the nerves and muscles in your legs to move faster. Because that belt keeps moving underneath you no matter what you do, a treadmill is a great way to teach yourself to keep your running cadence up and keep you moving forward at a steady pace (often quicker than you’d choose to move if you were running outside).

Try walking one minute, then running one minute – with the runs at a 0.0-1.0 incline and the speed for the runs at a slightly faster speed than you’re comfortable with.

3. Uphill Walking

In my recent episode on 5 Tips to Get a Beach Body, I introduced the idea of steep incline treadmill walks. For this workout, walk 20-30 minutes at a 7%-10% incline and add a weighted vest or hold onto dumbbell weights or even wear ankle weights for added benefit.

If you get tired, you can use intervals, in which you do 2-4 rounds of 5 minutes flat walking, followed by 5 minutes of uphill walking. If you have a hard time getting outside to hike because you’re watching the kids, the weather is bad, or your favorite TV show or sporting event is on, this treadmill uphill walking workout is a great substitute.

See also: How to Get Fit While Watching TV


Do you have more questions or suggestions on how to get the most out of your treadmill workout? Leave your thoughts over at Facebook.com/GetFitGuy.


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