Treadmill Workouts 2023; Versatility For The Time & Money

Last updated on November 4th, 2022 at 11:10 pm

A treadmill is not just about running or walking. Upgrade your workout sessions with the best treadmills workout that can easily be done on any treadmill you have at home or you can always upgrade to the best one.

Have a look at the latest, high-performance, best treadmills without breaking the bank – and if you are interested in high-quality and more efficient equipment for your workouts, have a look at advanced and ergonomic treadmill under 1000.

Treadmill Workouts

Workouts for treadmills

Whether you are running short on time or you are not a fan of spending too much of the time on a treadmill, here are some effective, yet fun workouts you can trade for walking or running. 

Calorie-blasting Pyramid Workout

A perfect combination of running and walking intervals, burning a ton of calories. 

Total Time: 

  • 30 minutes 

Treadmill setting:

  • Incline treadmill at 1%

Workout Intervals:

Get started with a 3-minute warmup with light jogging or walking, followed by the mentioned below intervals.

  • 30-second medium-paced running – 30-second walk
  • 1-minute medium-paced running – 1-minute walk
  • 2-minute medium-paced running – 1-minute walk
  • 3-minute medium-paced running – 1-minute walk
  • 4-minute medium-paced running – 1-minute walk
  • 3-minute hard running – 1-minute walk
  • 2-minute hard running – 1-minute walk
  • 1-minute hard running – 1-minute walk
  • 30-second hard running – 30-second walk

Cool down with 2 minutes of easy jogging or brisk walking. 

Side Stepping Workout 

Some old school side shuffles accompanied by running and walking, targeting your glutes and quads.  

Total Time: 

  • 30 minutes 

Treadmill setting:

  • Incline treadmill at 1%

Workout Intervals:

Warm-up by walking at a light pace for at least 1 minute, accompanied by easy jogging for 4 minutes.

  • Return to walking pace as you hold the side rail
  • Turn your body to the side, getting low in a squat position
  • Side shuffle your feet
  • Cross one foot over the other
  • Continue walking for 30 seconds
  • Return to front walking position to running for 2 minutes

Repeat the steps for both sides for 20 minutes total on a treadmill. 

Finish off with a 5-minutes cool-down.

Walk the hills – Run the flats 

Let’s get working on the glutes with the hills, alternating between running and walking.

Total Time: 

  • 30 minutes 

Treadmill setting:

  • Incline treadmill at 1% for starting

Workout Intervals:

Start with a 5-minute warm-up with easy jogging or either brisk walking with a machine inclined to 1%.

  • Increase the incline to 2% – Walk for 1 minute.
  • Lower incline to 1% – Run at a comfortable pace for 1 minute.
  • Increase the incline to 3%  – Walk for 2 minutes.
  • Lower incline to 1% – Run at a comfortable pace for 2 minutes.
  • Increase the incline to 4%  – Walk for 3 minutes.
  • Lower incline to 1% – Run at a comfortable pace for 3 minutes.
  • Increase the incline to 4% – Walk for 4 minutes.
  • Lower incline to 1%  – Run at a comfortable pace for 4 minutes.


Cool-down with easy jogging or brisk walking for 5 minutes.

Now the question arises; is it worth buying a treadmill? 

It definitely is, with these and more workouts that enhance the versatility of a treadmill more than just a boring walk, you can make the most out of your time and money. 


  • It is the easiest exercise equipment when it comes to using. 
  • It offers a predictable surface to walk on unlike sidewalks, curbs or trails.
  • You can control every aspect of the workout; speed, inclination, timer, and energy consumption along with heart rate monitoring. 
  • You can design your workouts with custom settings. 
  • Multiple people can use the equipment without changing the structure.
  • Your fitness can be tracked with heart monitors and step counters latest treadmills come with. 
  • Running on a treadmill is more effective than other home workouts.

You can always watch your favourite TV show while on a run. If you are not a fan of going out for a run and also do not like running to a wall, a treadmill with your favourite TV show in front is the way to go. 


Like every other thing, a treadmill comes with a few downsides;

  • Treadmills are expensive if you are looking for efficient equipment.
  • They take a lot of space.
  • Maintenance of a treadmill requires professional assistance.
  • Some treadmills have a louder motor that can interfere with other activities.
  • Treadmills are somewhat limited when it comes to workout for most people.

We have compiled a few exercises for you to enhance the versatility of your treadmill. 

What to look for while making a purchase for your next treadmill?

Break the chains, maximize your physical activity with the best treadmills out there. Here are some of the essential features that must not be overlooked if you a going to buy an upgraded version of a treadmill for yourself.

  • Power of the motor; higher power rating refers to smoother and more powerful performance along with quiet running.
  • Running surface; the running area of a treadmill must be wide and long enough to accommodate the variable height and weight.
  • Electronic controls; it is convenient and time-saving to use, read, and adjust manual electronic controls.
  • Noise levels; various machines come with different noise level when it comes to the motor. Go for the one that offers the least noise, either you are walking or running. 
  • Handrails: make sure that the treadmill you are choosing comes with handrails that are strong and sturdy. 
  • Inclination; treadmill incline helps in achieving visible results in less time as compared to the ones that are flat or do not incline.

Besides a treadmill, StairMaster offers similar functionality with an escalator rather than a walkway, which works primarily on legs and core muscles. as per your body type and workout requirement, you can choose from both with an adequate understanding of Treadmill vs StairMaster.


The crux of the story is that if you are dedicated enough to make the most out of your time and the money invested in a treadmill, there are ways that can help you enhance the versatility of your new gear. 

Understanding the needs, here are some of the best budget treadmills for everyone. Along with the best treadmills, you can have a look at the buying guide for a better understanding of what must be considered while making a purchase. 




We don’t spam! Only Important Stuff.

Write A Comment