Four Treadmill Workouts to Spice Up Your Indoor Running

Four Treadmill Workouts That Don’t Suck

Let’s be honest: The treadmill is everyone’s least favorite gym equipment. We’ve all been there — watching the clock like it’s frozen in time, wondering if we’ve somehow entered a time warp where seconds last hours.

But here’s the thing. Sometimes Mother Nature throws us a curveball with nasty weather, or it’s pitch dark outside, or we don’t feel safe running solo. That’s when our old frenemy, the treadmill, comes in handy. And you know what? It’s got some secret superpowers.

Take speed training, for instance. When trying to channel your inner Usain Bolt, the treadmill becomes your pacer. No more of that “started too fast, now I’m dying” drama that happens on the track. The machine sets the pace, and you need to keep up. It’s as simple as that.

Now, I’m not here to convince you that the treadmill (or “dreadmill” as the gym rats like to call it) will suddenly become your favorite thing ever. But I can promise you this: with the proper workout, you’ll be so focused on not falling off or catching your breath that you won’t have time to watch those numbers slowly tick by. And isn’t that half the battle?

So grab your water bottle and lace up those shoes. We’re about to turn that boring old treadmill into your secret weapon for burning calories, building speed, and crushing your fitness goals. Trust me, boredom will be the last thing you think when you finish these workouts.

Want to know the secret to making time fly on a treadmill? Sprints.

I know what you’re thinking: “Sprints? Are you trying to kill me?” But hear me out. Instead of that soul-crushing, endless jog where you watch the clock tick backward (seriously, how does one minute feel like an hour?), sprint workouts keep you so focused that you’ll be done before you know it.

The best part? Your body becomes a fat-burning machine. While those long, slow runs are nice for catching up on podcasts, sprints kick your metabolism into overdrive and build explosive power. You’ll be faster and stronger, and — bonus — spend way less time working out.

Ready to try it? Here’s a workout that’ll change your relationship with the treadmill forever:

Round 1: Sprint for 30 seconds like you’re chasing after the last slice of pizza. Then, walk (or step off) for 30 seconds to catch your breath.

Round 2: Push hard for 45 seconds, then rest for 45 seconds. (Yes, rest is part of the workout. You’re welcome.)

Round 3: Go all out for a full minute (you can do anything for 60 seconds!), followed by a glorious minute of recovery.

Repeat this pattern 3-5 times, depending on how ambitious you’re feeling. The whole thing takes between 13 and 23 minutes — less time than it takes to watch your favorite sitcom.

Trust me, once you try this, those monotonous steady-state cardio sessions will feel like something from your past life.

Let me tell you about the most hilariously named workout you’ll ever do. Yes, “Fartlek” is accurate (I swear I’m not making this up). It’s Swedish for “speed play,” which is basically like giving your running routine a fun twist.

Think of Fartlek training as the freestyle dance of running. Unlike those rigid sprint workouts where you’re stuck at one or two speeds, Fartlek lets you mix things up. The best part? You never actually stop moving – when you need a breather, dial it back to a light jog instead of walking or completely stopping.

Want to give it a shot? Here’s a simple way to start:

• Start with an easy jog (like you’re casually chasing after your dog) – 5 minutes
• Pick up the pace to a solid run (like you’re trying to catch the ice cream truck) – 2 minutes
• Go all out (like you just saw a spider) – 1 minute
• Back to that easy jog (catch your breath, champ) – 1 minute
• Sprint again (spider’s back!) – 1 minute
• Medium run (ice cream truck returns) – 2 minutes
• Cool down jog (victory lap) – 5 minutes

Here’s what I love most about Fartlek: it’s all about how you feel, not about hitting some magic number on your fitness watch. Are you having a slow day or feeling you could outrun a cheetah? Go for it. It’s like the “choose your adventure” of workouts—no guilt, no pressure, just you and the road working together based on whatever your body tells you that day.

Want to know the fastest way to turn your legs into jelly? Hit the hills.

Listen, I know what you’re thinking – hills are evil. And you’re not entirely wrong. But here’s the thing: whether you’re walking or running those inclines, you’re doing something amazing for your body. Your legs are getting stronger (hello, quads and glutes!), your core is working overtime, and your heart is throwing you a private party. Plus, you’ll get faster without even trying.

Here’s a workout that won’t kill you (I promise):

First, give yourself 5 minutes of easy movement—walk or jog, whatever feels right. It’s your “please don’t hate me later” warm-up.

Then comes the fun part. Crank up the incline to whatever makes you question your life choices (just kidding), and power-walk it for three minutes. Then, drop it back to flat and run for three minutes. That’s one round.

You should do this four times—hill for three and flat for three. Think of it as 24 minutes of becoming extraordinary.

Have you been running hills for a while? Show off a little – run both the hills and flats. Want to feel the burn? Pick up the pace on those flat sections. Here’s a secret: the more you tackle hills, the easier everything else becomes. It’s like giving yourself a superpower for those flat-course races.

Your legs might complain now, but they’ll thank you later. Well, eventually.

Do you think the treadmill’s just for putting one foot before the other? Think again! Let’s turn that dull old hamster wheel into your fitness playground.

Here’s a fun twist: Mix bodyweight exercises between walks or runs. It’s like creating your fitness cocktail—targeting specific muscles or going for a full-body burn. Adding these strength moves means you’re building endurance and crafting a stronger, more powerful you.

Now, I know what you’re thinking: “Where am I supposed to do these exercises?” Simple! Just hop off the treadmill (after hitting pause, of course — we don’t need any viral gym fails) and use the space behind it. Be smart about which treadmill you pick if your gym gets packed like a sardine.

Want to give it a shot? Here’s a workout that’ll get you started:

Start with a nice and easy 3-minute jog — think “morning coffee run” pace
Kick it up to a 1-minute sprint (channel your inner cheetah)
Drop down for 20 air squats (your legs might hate you later, but they’ll thank you eventually)
Knock out 10 v-ups or sit-ups (show that core who’s boss)
Finish with five pushups (because why not?)

Repeat this part 2-4 times, depending on how spicy you feel. Adjust the numbers to match your fitness level. Remember, the best workout is the one you’ll do, so make it work for you!