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In many people's perception, the treadmill is just to run with a fixed speed until you can't run anymore and stop exercising, thinking that running on the treadmill is a very boring exercise. In fact, make full use of different speeds and inclines, you can also do some scientific fitness exercise on the treadmill, or even HIIT exercise. If you follow these 5 ways to exercise, you will also love the home treadmill.

1. Strength training

Strength training is not only anaerobic exercise, do cardio on the treadmill can also achieve the effect of strength training. According to a while slow, a while fast cross-training way, as long as more than a few times, can maximize the body's ability to stimulate. It is important to note that you need to do warm-up before running, otherwise it is easy to strain your body.

Time: 20 minutes

· 5 minutes: Warm-up (walk or jog)

· 1 minute: Steady state pace

· 1 minute: Sprint

Repeat the minute intervals 5 times, alternating steady state pace and sprint

· 5 minutes: Cool down (walk or jog)

2. Endurance training

Endurance can be pushed through longer and longer intervals, initially warming up with a steady pace, then starting to alternate steady state pace and sprint pace for longer periods of time, the longer you increase your speed, the longer your steady state pace will be.

Time: Starting at 17 minutes

· 5 minutes: Warm-up (walk or jog)

· 1 minute: 1-2mph above steady state pace

· 1 minute: Steady state pace

· 2 minutes: 1-2mph above steady state pace

· 2 minutes. Steady state pace

· 3 minutes: 1-2mph above steady state pace

· 3 minutes：Steady state pace

Repeat until fatigued, always matching your steady state pace recovery with the duration of your effort.

· 5 minutes：Cool down (walk or jog)

3. Mountain, endurance building exercises

Cardio and muscle are the keys to improving endurance and sprinting. enhance your cardio endurance and improve your muscular endurance with this program. muscular endurance allows you to perform a skill more effectively, and you can do it by developing muscle strength at lower loads and higher repetitions.

Time: 15 minutes

4 minutes：Warm-up (establish comfortable pace and mix in lateral walks, high knees, and butt kicks)

HILL 1.

· 1 minute: 3-percent incline run (comfortable pace)

· 2 minute: 0-percent incline active recovery walk or jog

· 1 minute: 5-percent incline run (a step above comfortable pace)

· 2 minute: 0-percent incline active recovery walk or jog

· 1 minute: 5-percent incline run (a step above comfortable pace)

· 1 minute: 0-percent incline active recovery walk or jog

· 1 minute: 3-percent incline run (comfortable pace)

· 2 minute: 1-percent incline (recovery pace)

4. Chase That Speed And Incline Treadmill Workout

Speed is considered one of the most fundamental components of fitness performance. To pick up your pace and build your strength, you'll To pick up your pace and build your strength, you'll focus on both speed and inclines during this workout. Don't be afraid to get uncomfortable!

Time: 10 minutes

· 1 minute: Easy pace at 4-percent incline (think warm-up speed)

· 1 minute: Moderate pace at 4-percent incline

· 1 minute: Hard pace at 4-percent incline

· 1 minute: Easy pace at 2-percent incline (think active recovery speed)

· 1 minute: Moderate pace at 2-percent incline

· 1 minute: Hard pace at 2-percent incline

· 1 minute: Easy pace at 0-percent incline

· 1 minute: Moderate pace at 0-percent incline

· 1 minute: Hard pace at 0-percent incline

· 1 minute: Recovery jog or walk at 0-percent incline

5. Strong Legs Treadmill Workout

Build your glutes, hamstrings, quads, and calves with this treadmill workout that also incorporates strength moves, created by Ragaas. help improve your core stability-a key to better, faster mileage.

Time: 13 to 16 minutes

· 4 minutes: Warm-up (jog)

· 30 seconds: Squats (off the tread)

· 1 minute: Walk

· 1 minute: Walking lunges (at 3 mph or comfortable pace)

· 30 seconds: Sprint at max speed

Repeat from the squats for 2-3 rounds

· 3 minutes: 8-to-15-percent incline walk

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