The TreadmillThe Most Efficient Cardio Machine Workouts
By Christian Roberts (Personal Trainer)

Steady-state Cardio - Walking on the flat

Set the treadmill to a speed that’s a brisk walk (but not running) and maintain that pace for your required workout time whether it’s 10 minutes, 20 minutes or 30 minutes.

Don’t worry if you need to rest before the time is up. Take a breather and go again, making a note of how many rests you need. Next time you do the workout, try and go a little further before you rest and reduce the number of rests that you take.

Time: 20-30 MinutesDifficulty: BeginnerEquipment: Treadmill
Treadmill - Walking on the flat | HotelGyms.com
1LEVEL

Interval Walking - Walking up the hill

Set the treadmill to a speed that’s a brisk walk (again, not running) and walk on the flat for 1 minute. After 1 minute, increase the incline of the treadmill to a degree that you can keep the same pace for 2 minutes (without holding the bar or side rails, unless you need assistance if you are unable to keep going safely). After 2 minutes are up, drop the incline back down to the flat for 1 minute.Then repeat back up for up to 2 minutes.

Please be aware that the more rounds you do, the harder it will be to stay up on the incline for 2 minutes. Choose your workout time and do as many intervals as possible during that time. I recommend trying 20 minutes if possible.

Time: 20-30 MinutesDifficulty: BeginnerEquipment: Treadmill
Treadmill - Walking up the hill | HotelGyms.com
2LEVEL

Steady-state Cardio - Aerobic Running

Set the treadmill to a speed that’s a comfortable but most importantly a sustainable pace that you can maintain for your required workout time whether it’s 10 minutes, 20 minutes, 30 minutes or more. You want to try and not have to rest or slow down before your time is up, otherwise this would mean you are not training in your aerobic zone.

Record your speed and increase or decrease the next time you try it. Over time, you will be able to increase your speed, improve your aerobic capacity and endurance.

Time: 20-30 MinutesDifficulty: BeginnerEquipment: Treadmill
Treadmill - Aerobic Running | HotelGyms.com
3LEVEL

Interval Running - On the track

Choose your desired workout time. Set the treadmill to a speed that’s a brisk walk for 2 minutes. Once the 2 minutes are up, increase the speed of the treadmill to a speed that you can run safely for 1 minute without holding on. Once the minute is up, reduce the speed back to your brisk walk and again, walk for 2 minutes and then repeat for as many intervals as your chosen time allows.

! IMPORTANT

If you don’t make a minute on your first interval then you should reduce your speed so that you can achieve a minute on your 2nd interval. This is a great workout to help improve overall endurance, speed and recovery.

Time: 20-30 MinutesDifficulty: BeginnerEquipment: Treadmill
Treadmill - On the track | HotelGyms.com
4LEVEL

Interval Running - Hill Sprints

Choose your desired workout time. Set the treadmill to a speed that’s a comfortable but fast paced jog. Run on Zero Incline for 2 minutes. Once the 2 minutes are up, increase the incline of the treadmill to a degree that you can run safely at the same speed for 1 minute without holding on. Once the minute is up, reduce the incline back to Zero and again, jog for 2 minutes and then repeat and increase incline for as many intervals as your chosen time allows.

! IMPORTANT

If you don’t survive a minute on your first interval then you should reduce your incline so that you can achieve a minute on your 2nd interval. This is a challenging but fun workout and you will be surprised how quickly the time goes.

Time: 20-30 MinutesDifficulty: BeginnerEquipment: Treadmill
Treadmill - Hill Sprints | HotelGyms.com
5LEVEL

Interval Running - King of the hill

Choose your desired workout time. Set the treadmill to a speed that’s a comfortable jog and increase your incline to a time that you can last 2 minutes on that incline. Once the 2 minutes are up, reduce the speed of the treadmill to a speed that you can walk on the same incline without holding on for 2 minutes. Once the 2 minutes are up, increase the speed back up to your jog and try and work hard for another 2 minutes. Then repeat for as many intervals as your chosen time allows.

! IMPORTANT

If you don’t make the 2 minutes on any of your intervals after your first interval, then you should reduce your incline sooner and recover with the 2 minute walk. This is a very tough workout and should only be tried once you have mastered all the other levels.

Time: 20-30 MinutesDifficulty: BeginnerEquipment: Treadmill
Treadmill - King of the hill | HotelGyms.com
6LEVEL

Take this workout with you

Strong Icon | HotelGyms.com
If you track your workouts with the "Strong" app, you can simple load these exercises in your app and take it with you. The app is available on Google and Apple phones.