The 4 Best Treadmill Workouts for Men and Women

The use of a treadmill has been drastically increased with the passage of time. Nowadays, people prefer to walk or run on a treadmill instead of running outdoors. For this purpose, they need to have enough knowledge about treadmill workouts.

Best Treadmill Workouts

Treadmills are intended for running and walking only, but using common sense, you can do more than just running and walking. Yeah, I am talking about different treadmill workouts which will help you to remain fit and maintain your physique for a long period of time.

So, that’s that. As a professional trainer, I have come up with some of the best treadmill workouts that you should try for a better physique.

Keep in mind that these workouts are ideal for both men and women. Not only that, but beginners can also try them out to enhance their body strength for sure.

Let’s jump right into the main topic without further ado:

Top 4 Best Treadmill Workouts:

The workouts for both men and women are as follows:

  1. Sprint Interval Workout (30-Second)

The very first workout that I am going o talk about here is sprint interval workout. This workout requires a lot of energy and by the end of it, you will be soaked in sweat that’s for sure.

This workout is ideal for both men and women. You should include this workout in your daily routine for a more challenging running experience.

The total time that this workout takes is only 30 minutes. So, let’s talk about the steps involved in this workout one by one:

Steps Involved:

Walking At an Easy Pace:

The start of the workout is based on walking with an easy and consistent pace for almost one minute. This is actually a warm=up phase and you should move ahead from walking to normal jag for almost 5 minutes. Doing this will prepare your body for intense phases ahead as your blood will start pumping at a higher rate.

Picking Up Pace With a Hard Effort:

Right after you feel like you are done with the initial warm-up jog, you should start picking up the speed with a hard effort for at least 30 seconds. That is kind of a sprint that you have to do for 30 seconds. Give your all in these 30 seconds if you want to gain something good from it. After the 30 seconds, recover within the next 90 seconds with an easy jog or walk if you are more tired.

Repeat the Above Step:

The step that I have mentioned above must be repeated from at least 9 more times. Don’t try to overcrowd yourself too much. You can increase or decrease the level of intervals according to your current energy level. In case you complete the 9 intervals, the total time taken will be 18 minutes.

Finishing The Workout:

Right after you are done with these intervals, you can finish off the workout with 4 minutes cool down phase. Now, what are you going to do in this phase? You can simply jog or just walk according to the stamina level of your body. Finishing phase is very important and you should never miss it.


Sprint Interval workout is very important in a sense that it will enhance your stamina level, your breathing level and will discharge a lot of sweat from your body. Not only that, but it’s also perfect for lower body parts i.e. from butts to legs. So, try it out to see your fitness level and to ensure your body strength.

  1. Side Stepping Workout:

Yet another perfect treadmill workout that you can try at your home is sidestepping. It mixes the waling and running in order to give you a fine challenge. Different steps are involved in this workout as well which are listed in details as below:

Steps Involved in this Workout:

Warm Up:

The very first step is warming up for the workout. For this, you can start by walking for a minute at a medium pace. Start normal jogging for 4 minutes after you are done with walking. Warm up will pump up the blood in your body as you will be then ready for the workout.

Side-Shuffling the Feet:

Right after when you are done with the jogging, return back to walking pace and hold the side rail firmly. After that, try to turn your body to the side of the rail and make a low squat position. Start moving your feet from side to side with proper care. Side-shuffling must get continued for almost 30 seconds. Right after 30 seconds are up, return to the normal forward state with walking.

Picking Up The Running Pace:

After you are done with side-shuffling, pick up a normal running pace and continue it for 2 minutes. Then yet again, return back to the original walking position and repeat the above step of side shuffling for 30 seconds. Doing so will challenge your stamina level for sure.

Continue the Above Two Steps:

Don’t just stop here. Keep on repeating the above two steps that I have mentioned. That is, running for 2 minutes followed by a side-shuffling walk of 30 seconds. Continue the workout for at least 20 minutes. The time may vary according to your current stamina level but for a healthy person, it must be around 15 to 20 minutes.

Cooling Down:

Finish the workout with a 5-minute cool-down session that is followed with slow jogs and walks. Make sure that most of the sweat is evaporated while you are in cool down session.


Side Stepping workout is indeed my favorite one and I try it out almost three to four days a week. It helps to maintain your thigh muscles and leg muscles and strengthens them at the same time. So, add this treadmill workout in your to-do list if you want something more challenging.

  1. Walking the Hills and Running the Flats

Walking the hills and running the flats is a mixture of intense workout plan between running and walking. If you don’t want to run or walk, but a middle way; then this workout is specially meant for you.

The steps involved in this workout are as follows:

Steps Involved:

Start the workout with normal warm-up routine followed by running and walking at a low pace for 5 minutes at least.

After you are done with warm up, raise the incline position of the treadmill to 1% and then walk on it for 1 minute at least.

Again reset the incline to 0% and run on the treadmill for 1 minute with a medium pace.

After that, now is the time to raise the level of incline to 2 percent and follow the walk on it for 2 minutes.

Lower the incline position again to 1 percent and run on that position at a medium pace for about 2 minutes.

Repeat the above-mentioned step, but this time increase the incline level to 3% and walk on it for 3 minutes.

Decrease the incline level again to 1% (not 2 percent) and run on the treadmill for 3 minutes at a medium pace.

Furthermore, increase the level of incline to 4% and then walk on it for 4 minutes.

Lastly, lower the incline level again to 1 percent and run on it with a convenient pace for almost 4 minutes.

Cool Down Session:

Finish this workout with a cool down session by taking small walks or jogging for almost 5 minutes. Make sure that you ease off your breathing level in this session by inhaling and exhaling the air with calmness.


Walking the Hills and Running the Flats is indeed one of the best treadmill workouts that you should implement in case you want something between running and walking.

  1. Pyramid Workout for Blasting Calories:

The very next workout is focused on blasting calories. Yeah, this pyramid workout is ideal for people who want to lose a lot of calories by following up a treadmill workout.

Let’s have a look at the steps being involved in this workout:

Steps Involved:

Start the workout with a warm-up session followed by mild running and walking for 5 minutes.

Whenever you think you are ready, start a 30-second sprint followed by a 30-second walk.

After the first walk, increase the time of sprint to 1 minute followed by a 1-minute walk.

Raise the sprint time for up to 4 minutes following by the same time count of walking which is 1 minute.

After reaching the 4-minute mark, lower down the sprint time to 3, 2, and 1 minute following with the same walking time of 1 minute.

The last step is to again run for a 30-second sprint followed by a 1-minute walk.

Cool Down Session:

Cooldown yourself with mild running and walk for almost 2 minutes.


That is, how you are going to do the pyramid workout in order to burn your calories at a higher pace.

The Final Word:

Treadmill workouts are enjoyable and tiring at the same time. Such kind of workouts must be added in your daily routine to make sure that you are maintaining your body fitness level easily.

Hello there! This is Harry, a gym trainer, and gym enthusiast. I've been working on my bodybuilding, and I've been successfully done it over the years. So, I've thought of training my friends and some closed ones. And they were all successful in their bodybuilding and weight-reducing goal. So, in 2019 I thought to start my blog site to help people around the world with my choices for gym training. If you have been searching for some ultimate collections of the treadmill, elliptical, rowing machines, and all other workout gears, GymFeature is made for helping to let you choose the best one.

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