Skip to main content
  1. Home
  2. Health & Fitness

The 5 best treadmill workouts to gain fitness fast (and feel great after)

Mix up your treadmill routine and make your workout fun

Jon Gugala
By
Three athletes running on treadmills at Stride Fitness
Stride Fitness

Paul Le was used to gyms measured in the tens of thousands of square feet. Recruited out of a Texas college by the UFC (yes, that UFC) as a trainer for the promotion’s California-based gyms, Le worked his way up the ladder, advising fighters and everymen alike before moving into management.

But just like big box stores of the same size, he found a lack of personality, even intimacy, in their spaces. And so, in November of 2020, after a decade with the company, he left, assuming a new role as the general manager of the Little Italy San Diego location of Stride Fitness, a treadmill-based interval training concept. The difference, he said, has been night and day.

Recommended Videos

“The energy and the community in here is insane,” he said. “It’s like a party in class.”

Related

It’s not only in the number of clientele — Stride Fitness maxes out at 25 people, as it only houses 25 treadmills — but in the quality of the methodology. Put another way, while big gyms can be everything to everyone, Stride Fitness does one thing, and it does it well: HIIT-style classes that incorporate core, strength, and a hell of a lot of cardio.

Working out on a treadmill allows for setting a time rather than a distance goal, allowing runners and walkers of all abilities to sweat side by side. Granted, your building’s row of cardio equipment may not be as lux as the company’s suite of five-figure Woodway treadmills, but you can use your home gym’s top-grade treadmills to beat the heat, drop weight, and gain fitness fast.

Le sat down with The Manual to adapt some of his studio’s best treadmill workouts so that you can incorporate them wherever you are. For each interval, he lists duration, incline, and relative intensity of speed. For the latter, level two is your conversational endurance pace, level three is a race pace (think comfortable hard), and level four is your controlled sprint. Just remember: The first stride is always the hardest.

Male and female athletes running on treadmills at Stride Fitness
Stride Fitness

San Diego Hills

Stride Fitness selects one of three types of workouts, depending on the day: A core-centric workout, a running-centric workout, and a strength-and-running-based workout. This one falls into the running-only category, with an emphasis on incline. So get to tapping your machine’s buttons and bring some supplemental oxygen, because we’re starting to climb.

Warmup

  1. 1:30, one-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. 1:15, three-percent incline, level-two pace
  4. One minute, walk or jog rest
  5. 1:30, one-percent incline, level-two pace
  6. One minute, walk or jog rest

Set 1

  1. Two minutes, one-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. One minute, one-percent incline, level-two pace into
  4. One minute, three-percent incline, level-two pace, into
  5. One minute, one-percent incline, level-two pace
  6. One minute, walk or jog rest
  7. One minute, one-percent incline, level-two pace
  8. One minute, walk or jog rest

Set 2

  1. One minute, two-percent incline, level-two pace, into
  2. One minute, four-percent incline, level-two pace, into
  3. One minute, two-percent incline, level-two pace
  4. One minute, walk or jog rest
  5. One minute, one-percent incline, level-three pace
  6. One minute, walk or jog rest
  7. One minute, two-percent incline, level-two pace, into
  8. One minute, four-percent incline, level-two pace, into
  9. One minute, two-percent incline, level-two pace
  10. One minute, walk or jog rest

Set 3

  1. One minute, one-percent incline, level-three pace
  2. One minute, walk or jog rest
  3. One minute, two-percent incline, level-two pace, into
  4. One minute, four-percent incline, level-two pace, into
  5. One minute, two-percent incline, level-two pace
  6. One minute, walk or jog rest
  7. One minute, one-percent incline, level-three pace
  8. One minute, walk or jog rest

Set 4

  1. One minute, one-percent incline, level-two pace, into
  2. One minute, three-percent incline, level-two pace, into
  3. One minute, one-percent incline, level-two pace
  4. One minute, walk or jog rest
  5. One minute, one-percent incline, level-two pace
  6. One minute, walk or jog rest
  7. One minute, one-percent incline, level-two pace, into
  8. One minute, three-percent incline, level-two pace, into
  9. One minute, one-percent incline, level-two pace
  10. One minute, walk or jog rest
  11. 0:45 sprint, one-percent incline, level-four pace

Finish with a five-minute easy cooldown, jogging, or walking.

Athletes working out on treadmills at Stride Fitness
Stride Fitness

Going the Endurance

Another intense running-based workout, this one has both longer intervals and shorter recovery in a challenging, fartlek-style workout. Start conservative and leave yourself somewhere to go by its end.

Warmup

  1. 1:30, one-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. 1:30, three-percent incline, level-two pace
  4. One minute, walk or jog rest
  5. 1:30, one-percent incline, level-three pace
  6. One minute, walk or jog rest

Set 1

  1. Three minutes, three-percent incline, level-two pace
  2. 0:45, walk or jog rest
  3. Two minutes, three-percent incline, level-two pace
  4. 0:45, walk or jog rest
  5. One minute, three-percent incline, level-three pace
  6. 0:45, walk or jog rest
  7. 0:30, three-percent incline, level-three pace
  8. One minute, walk or jog rest

Set 2

  1. Three minutes, one-percent incline, level-two pace
  2. 0:45, walk or jog rest
  3. Two minutes, one-percent incline, level-two pace
  4. 0:45, walk or jog rest
  5. One minute, one-percent incline, level-three pace
  6. 0:45, walk or jog rest
  7. 0:30, one-percent incline, level-three pace
  8. One minute, walk or jog rest

Set 3

  1. Three minutes, three-percent incline, level-two pace
  2. 0:45, walk or jog rest
  3. Three minutes, one-percent incline, level-two pace
  4. One minute, walk or jog rest
  5. Two minutes, three-percent incline, level-two pace
  6. 0:45, walk or jog rest
  7. Two minutes, one-percent incline, level-three pace
  8. One minute, walk or jog rest
  9. One minute, three-percent incline, level-three pace
  10. 0:45, walk or jog rest
  11. One minute, one-percent incline, level-three pace
  12. One minute, walk or jog rest
  13. 0:30, three-percent incline, level-three pace
  14. 0:45, walk or jog rest
  15. 0:30 sprint, one-percent incline, level-four pace

Finish with a five-minute easy cooldown, jogging, or walking.

Athletes exercising on treadmills at Stride Fitness
Stride Fitness

Stride Speed

This is a speed-centric workout, so set your incline and forget it. We’re all about fast on this one, but as with others, you’re building toward the end, so avoid going out too fast.

Warmup

  1. One minute, lateral shuffle (30 seconds left, 30 seconds right), one-percent incline, into
  2. One minute, one-percent incline, level-two pace
  3. 0:45, walk or jog rest
  4. One minute, lateral shuffle (30 seconds left, 30 seconds right), three-percent incline, into
  5. One minute, three-percent incline, level-two pace
  6. 0:45, walk or jog rest
  7. One minute, lateral shuffle (30 seconds left, 30 seconds right), six-percent incline, into
  8. One minute, one-percent incline, level-three pace
  9. 0:45, walk or jog rest

Set 1

  1. Three minutes, one-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. Three minutes, one-percent incline, level-two pace
  4. One minute, walk or jog rest
  5. Two minutes, one-percent incline, level-two pace, into
  6. 0:30, one-percent incline, level-two pace
  7. One minute, walk or jog rest

Set 2

  1. 2:30, one-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. 2:30, one-percent incline, level-two pace
  4. One minute, walk or jog rest
  5. 1:30, one-percent incline, level-two pace, into
  6. 0:30, one-percent incline, level-three pace
  7. One minute, walk or jog rest

Set 3

  1. Two minutes, one-percent incline, level-three pace
  2. One minute, walk or jog rest
  3. Two minutes, one-percent incline, level-three pace
  4. One minute, walk or jog rest
  5. One minute, one-percent incline, level-three pace, into
  6. 0:30, one-percent incline, high-level-three pace
  7. One minute, walk or jog rest

Set 4

  1. 1:30, one-percent incline, level-three pace
  2. One minute, walk or jog rest
  3. 1:30, one-percent incline, level-three pace
  4. One minute, walk or jog rest
  5. 0:30, one-percent incline, level-three pace, into
  6. 0:30, one-percent incline, high-level-three pace
  7. 1:15, walk or jog rest
  8. 0:30 sprint, one-percent incline, level-four pace

Finish with a five-minute easy cooldown, jogging, or walking.

Three athletes lifting dumbbells at Stride Fitness
Stride Fitness

Lower Body Combo

You thought your glutes were screaming with the incline raised to three percent? Get ready for the burn. This run-and-lower-body combo incorporates both the treadmill and a pair of dumbbells to blast your bottom into fighting shape. You need one pair of medium-weight dumbbells for this one.

Warmup

  1. 1:30, one-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. 1:30, three-percent incline, level-two pace
  4. 0:45, walk or jog rest
  5. 1:30, one-percent incline, level-three pace
  6. One minute, walk or jog rest

Set 1

  1. 1:30, two-percent incline, level-two pace, into
  2. 0:30, four-percent incline, level-two pace
  3. One minute, walk or jog rest
  4. Four minutes, EMOM (every minute on the minute):
    1. 20 goblet squats, single dumbbell
    2. 20 reverse lunge, left
    3. 20 reverse lunge, right
    4. 20 goblet squats, single dumbbell
  5. 0:30, walk or jog rest
  6. 1:15, one-percent incline, level-three pace
  7. One minute, walk or jog rest
  8. Two minutes, AMRAP (as many reps as possible):
    1. 10 plank jacks
    2. 10 Supermans
  9. 5.0:30, walk or jog rest

Set 2

  1. Two minutes, three-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. Twice through:
    1. 0:30, dumbbell front-rack squat
    2. 0:30, rest
    3. 0:30, Romanian deadlift
    4. 0:30, rest
    5. 0:30, high knees
    6. 0:30, rest
  4. 1:15, one-percent incline, level-three pace
  5. One minute, walk or jog rest
  6. 1:15, one-percent incline, level-three-high pace
  7. One minute, walk or jog rest

Set 3

  1. 1:30, two-percent incline, level-two pace, into
  2. 0:30, four-percent incline, level-two pace
  3. One minute, walk or jog rest
  4. Four minutes, EMOM (every minute on the minute):
    1. 20 sumo deadlifts, two dumbbells
    2. 20 step-ups, left
    3. 20 step-ups, right
    4. 20 sumo deadlifts, two dumbbells
  5. 1:15, one-percent incline, level-three pace
  6. One minute, walk or jog rest
  7. Two minutes, AMRAP (as many reps as possible):
    1. 10 floor bridges
    2. 10 crunches
  8. 0:30, walk or jog rest
  9. 1:30, one-percent incline, level-two pace
  10. One minute, walk or jog rest
  11. 0:45 sprint, one-percent incline, level-four pace

Finish with a five-minute easy cooldown, jogging, or walking.

A man and a woman doing planks on treadmills at Stride Fitness
Stride Fitness

The Total Body Package

You say you want to do some cardio workouts, but you also want the shred that comes from living in the plank position. Well, have we we got a workout for you. This one combines strength, core, and a whole lot of cardio. Like you, it’s the total package.  You need one pair of medium-weight dumbbells.

Warmup

  1. Two minutes, one-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. 1:30, three-percent incline, level-two pace
  4. One minute, walk or jog rest
  5. One minute, one-percent incline, level-three pace
  6. One minute, walk or jog rest

Set 1

  1. 0:30, one-percent incline, level-two pace
  2. 0:30, one-percent incline, level-three pace
  3. 0:30, one-percent incline, level-two pace
  4. 0:30, one-percent incline, level-three pace
  5. 0:30, one-percent incline, level-two pace
  6. 0:30, one-percent incline, level-three pace
  7. One minute, walk or jog rest
  8. Four minutes, AMRAP (as many reps as possible):
    1. 15 dumbbell thrusters
    2. 10 renegade rows
    3. 20 mountain climbers
  9. 0:30, walk or jog rest

Set 2

  1. 1:30, two-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. Four minutes, timed (complete exercises for prescribed duration):
    1. 0:30, side plank (right side)
    2. 0:30, seated knee tucks
    3. 0:30, side plank (left side)
    4. 0:30, bicycle crunches
    5. Repeat this series again
  4. 0:30, walk or jog rest
  5. 1:15, two-percent incline, level-three pace

Set 3

  1. 0:30, two-percent incline, level-two pace
  2. 0:30, four-percent incline, level-two pace
  3. 0:30, two-percent incline, level-two pace
  4. 0:30, four-percent incline, level-two pace
  5. 0:30, two-percent incline, level-two pace
  6. 0:30, four-percent incline, level-two pace
  7. One minute, walk or jog rest
  8. Four minutes, AMRAP (as many reps as possible):
    1. 10 alternating bodyweight forward lunges
    2. 15 pushups
    3. 20 high knees
  9. 0:30, walk or jog rest

Set 4

  1. 1:30, two-percent incline, level-two pace
  2. One minute, walk or jog rest
  3. Four minutes, timed (complete exercises for prescribed duration):
    1. 0:30, Russian twists with dumbbell
    2. 0:30, alternating side V-ups
    3. 0:30, dumbbell situps
    4. 0:30, dumbbell plank drags
    5. Repeat this series again
  4. 0:30, walk or jog rest
  5. 1:15, one-percent incline, level-three pace
  6. 1:30, walk or jog rest
  7. One-minute sprint, one-percent incline, level-four pace

Finish with a five-minute easy cooldown, jogging, or walking.

Person in shorts and tennis shoes walking on treadmill
profivideos / Pixabay

Can you lose weight working out on a treadmill?

Yes, working out on a treadmill can be an effective way to lose weight, as treadmill workouts burn calories, which is essential for creating a calorie deficit that’s necessary for weight loss. The number of calories burned depends on factors like your speed, incline, duration, and body weight.

Another weight loss factor is regular treadmill use, as it can improve your cardiovascular endurance, allowing you to exercise for longer durations and burn more calories overall. And if you follow the above treadmill workouts, which offer various workout programs, they’ll keep your workouts engaging and help you burn more calories.

Editors' Recommendations

Topics
Jon Gugala
Jon Gugala
Features Writer
Jon Gugala is a freelance writer and photographer based in Nashville, Tenn. A former gear editor for Outside Magazine, his…
The best calf workouts, according to a functional training expert
Add these exercises to your routine for stronger calves
Man doing dowward dog pose

Kenta Seki may be the number one "Fine-as-Hell Asian Man," according to what HuffPost once said, but the Los Angeles-based trainer emphasizes that when it comes to your calves, it's about more than good looks. “That’s something that I’m trying to get away from,” the former Reebok-sponsored athlete said. Rather than the old bodybuilding philosophy of how to pack on more separation and mass to your lower legs, he counters with a different set of queries: “How do they function, how do they feel, and how do they work for you? Those should be the bigger questions.”

If this sounds vaguely familiar, it's because it all ties into the trend of functional fitness, or training for action rather than aesthetic, which has swept across the industry over the last decade or so. Even Seki, who's been involved with training since the age of 16, admits to having to get his brain around the concept. But now that he's there, he said the philosophy can benefit everyone from the elite athlete improving performance to the everyman just looking to shed a few pounds. “I love that it’s becoming about, OK, let’s start that narrative, and let’s start focusing on function.”

Read more
These 7 yoga moves are an effective arm and shoulder workout
Build arm and shoulder strength with these effective yoga moves
a man doing a side plank

The idea of "arm day" might include visualizations of lifting heavy dumbbells and barbells — the higher the weight, the more you optimize your arm and shoulder workout. Alternatively, you may think of using lighter weights and even body weight but doing more repetitions more quickly.

Both arm workouts can be beneficial in building functional upper-body strength, enabling you to open doors, reach high on shelves, and live with less pain. However, there's another mean upper-body workout you may want to consider: Yoga. Seriously.

Read more
5 effective Pilates exercises for core strength
Lower your risk of injury and strengthen your core with these 5 Pilates moves
man blue hair exercising on a bench outside by the trees

Whether you’re bending forward to pick something up off the ground, reaching up to grab something from a shelf, or running a marathon, having strong core muscles makes plenty of activities easier. Strong core muscles are especially important for athletes and runners. If those muscles are too weak, it can increase your risk of injuries and lower your performance and endurance. Every well-rounded and varied workout program includes exercises that work your core. We’ve found the best five Pilates exercises for core strength to add to your workout routine. 

1. Swan dive
Your lower back is a big part of your core. The swan dive Pilates move is similar to the upward-facing dog pose in yoga and helps strengthen your shoulders, forearms, triceps, and lower back while stretching your chest and abdominal muscles. Swan dive is a beginner to intermediate move that works your abdominals, hip extensors, and back extensors. 

Read more