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4 Treadmill Workouts You Have to Try

 treadmill workoutsYou’ve probably heard that exercising outdoors makes us happier and relieves anxiety, but most of us can’t exercises outside all year round because of the weather. (Trust me, I feel your pain … I live in Canada!)

Anyone who has spent at least 10 minutes on the treadmill knows that running in place can be a total drag. But, it turns out you can turn that drag into a drug (yeah, the natural high kind!) and really have fun with the following treadmill workouts.

1. The “What’s Next?” Card Game Workout

It’s the simplest workout that can bring variety to your treadmill session. In fact, it’ll be different every single workout (unless you’re a thimblerig champion, of course).

Here are the basics …

  • Take four index cards and write the words (1) walk, (2) jog, (3) run and (4) sprint on each of them.
  • Shuffle them up.
  • Jog for 5 minutes to warm up. (There is a chance of pulling the ‘sprint’ card right off the bat … you need a warm-up first).
  • Now, take the four cards, draw one card and do whatever it says for 2 minutes. Remove that card from the deck.
  • Repeat the previous step until you run out of the cards. That will give you a great 13-minute workout.

Spicing it up …

Add a second round using the same cards or add new cards with specific treadmill speeds, inclines or get even more creative by adding extra credit cards.

For example, you could get extra credit with the following cards:

  • Do 20 lunges on the treadmill (at a low belt speed)
  • Jump off the treadmill and do 20 push-ups
  • Smile at that guy (girl) next to you (awkward but hilarious!)

Make it fun!

I like to use this game when I’m coaching couples or small groups — my clients choose cards for each other, adding a little competitiveness and some exercise motivation to the workout.


2. The Game of Thrones Workout

Ever heard of the Game of Thrones Drinking Game? Well, forget about the drinks and try treadmill-ized sweating version:

While you’re watching GOT, keep an eye out for any events listed below. When one happens (which it will!), sprint for 2 minutes. If multiple events happen at once (which they will!), keep your sprint going as long as you can, reducing your speed slightly as needed.



Imagine the shape you’ll be in if you watch Game of Thrones from the beginning! Binge-watch. I dare you!

3. Playlist-Based Interval Workout

If you’ve been hanging around here at FBG, you’ve surely heard about HIIT workouts. HIIT stands for high intensity interval training, and one of the best ways to HIIT is to do it on the treadmill.

But instead of following a standard HIIT routine, try a more fun version by running to your music.



4. Rock, Paper, Scissors, Run! (With a Workout Buddy)

Who doesn’t love rock paper scissors? Well, have you ever thought that this childish game could get you into great shape?


rock-paper-scissors-workoutYou could also get even more creative by adding other activities. For example, every 5 rounds, you could play a bonus round where the loser does 10 push-ups, squats or lunges. This actually gives a nice recovery period from all the sprinting.

Sounds like fun, doesn’t it?

Tell us in the comment section below which of these treadmill workouts you’re willing to test out. Or, do you have another one we can try? —Dave Smith

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. He shares awesome health and weight-loss tips through his blog and podcast that you can find at makeyourbodywork.com.

More workouts to try:

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  1. If I am stuck running indoors due to weather, I usually find a series show on TV…basically 45 minutes episodes. Another thing I do is vary the elevation and speed of the treadmill between workouts so that I am not repeating the same monotonous routines. Most of the time while running outside the elevation changes. To simulate that scenario I change the elevation every few minutes. I think one can also occasionally take advantage of winter activities outside such as skiing, snowshoe, etc. Although it’s different from running, they’re close enough that you get that good cardio workout.

  2. We do lots of exercise which causes sweating. Some time is good but sometimes it is just invitation of germs. So in that case we need to take bath to prevent from germs.

  3. workout is very important part of our life and everybody has to do workout for health and fitness.

  4. Tressie says:

    Really an amazing share. The treadmill workout speed up your cardio and targets the belly fat.

  5. Thanks for sharing and that’s really helpful who want to make himself fit.But i have a problem. “I drink as much coffee as i can to get me zombie-like body out the door really i don’t know what is the effect on my body.
    what can i do now.

  6. Interesting blog as now a days everybody is facing health problems due to work pressure and other reasons and this irritating belly fat comes first.so exercise plays a very important role in maintaining our health as well as BEAUTY.

  7. Anna Becker says:

    Some good ideas to spice up an otherwise boring treadmill day. Thanks.

  8. Jorge says:

    Running is the best way to burn fat and treadmill running is equally effective to lose weight and fat burn. So good and fruitful workout.

  9. Great inspiration for todays training:)keep up the good work!

  10. Michelle says:

    I love these cardio ganes! Makes it more interesting to get it all in! My clients will love it!

  11. sam gill says:

    the gentle walking targets directly at the area with the fat instead of just hitting at the glycogen storage. Apart from this, the treadmill is ranked as the top cardiovascular exercise machine which helps in burning calories effectively

  12. I generally use cross trainer but i will try these treadmill workouts.

  13. zak says:

    great article, this article works well as it is raining outside, and i am in training for a marathon!!

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