running

Treadmill Workout: Variations to Get the Most Out of It

You are hitting the treadmill several times per week and feeling the benefits. Great, Here are 2 variations you can add to the usual walk and run routine that would help to tone up the body and burn more calories.

Moving Laterally

Moving laterally (side shuffle) will increase the calorie burn, challenge your balance (slow speed at first: see chart) and tone up your thighs and gluts. It may feel strange at first but you will quickly get the hook of it.

Toning Twofer

Step off the treadmill; pick up weighted ball (3 – 4kg) or a dumbbell. Step back on, and start walking. Hold ball with both hands in front of pelvis. Bring up ball in front of chest, then bring it straight overhead. Keeping upper arms still, bend elbows, lowering the ball behind your head. Reverse the move to return to the starting position and repeat.

 

Toning Twofer (ill. Amee Levy)

Sequence

1) Start by a 4 minutes fast walking warm up.

2) Side shuffle, right foot leads for 2 min.

3) Side shuffle, left foot leads for 2 min.

4) Walk or jog for 2 min.

5) Repeat steps 2 to 4.

6) Toning twofer (about 10 reps).

7) Walk or jog for a couple of minutes.

8 ) Repeat steps 6 and 7.

10) Cool down for 4 minutes.

Treadmill workout

Source: Shape, Feb-Mar 2012