Treadmill Workouts & Workout Equipment

Best Gym Workouts, Cardio Machines & Treadmill Exercises

One of the best cardio machine workout routines just might be walking on a treadmill with a steep incline. Add exercise with resistance workout equipment to these treadmill workouts, and you can cover two of the main areas of fitness, cardio and strength training, in one gym trip. When you supplement treadmill workouts with resistance machine training, a study published in the U.S. Sports Journal suggests you can improve your body composition and bone mineral density. Overall, the best gym workouts are the ones you love doing, so try these treadmill workouts designed by Gold’s Gym Fitness Institute specialist Robert Reames to see if they are a good fit for you.

Get More Out of Treadmill Time

You, a treadmill and an incline: All you need for an efficient and effective workout.

Hill workouts are among the best exercises a person can do because they provide a high-intensity workout while also having a low impact on your joints. Recent studies have shown that incline work—even walking up steep angles—has a wide variety of benefits.

Here are the highlights:

• It improves your strength and power while burning fat and toning muscle.
• It quickens the pace with which your brain sends messages to your muscles.
• It increases the stroke volume of your heart.
• It strengthens the lower back, glutes, hamstrings, quads and calves.

We asked Gold’s Gym Fitness Institute specialist Robert Reames to share three treadmill workouts you can add to your gym routine. A treadmill is the best place for hill workouts because it removes the most troublesome aspect: the downhill. Most hill-related injuries actually occur on the downslope because the reverse incline adds a gravity-induced load. So the treadmill has all the great uphill benefit with none of the, well, downside of the downhill.

Because individual fitness levels vary so much, Reames uses a 1–5 perceived effort zone system. Zone 1 is a light warm-up and Zone 5 is nearly maximum effort. As a general guide, treadmill incline should be somewhere between a 4% and a 10% grade, and sprint speed should be between 7.5 and 10 mph. Focus on pushing yourself but keep good posture with your hips, shoulders and neck relaxed. Add one of these to your current treadmill routine or pair them up for more intensity.

THE 10-MINUTE WORKOUT


1.5 minutes warm-up
1.5 minutes warm-up
1.5 minutes high-incline power walk
1 minute rest interval
1.5 minutes sprint
1.5 minutes cool-down
1.5 minutes cool-down

THE 15-MINUTE WORKOUT

2 minutes warm-up
1 minute warm-up
1.5 minutes high-incline power walk
1.5 minutes high-incline sprint
3 minutes rest interval
1.5 minutes high-incline power walk
1.5 minute high-incline sprint
2 minutes cool-down
1 minute cool-down

THE 20-MINUTE WORKOUT

2 minutes warm-up
2 minutes warm-up
2 minutes high-incline power walk
2 minutes rest interval
2 minutes high-incline sprint
2 minutes rest interval
2 minutes high-incline power walk
2 minutes rest interval
2 minutes cool-down on flat grade
2 minutes cool-down interval on flat grade

Gym newbie? Try the best cardio machine workouts at Gold’s fitness clubs near you, including these quick treadmill workouts developed by Gold’s Gym Fitness Institute specialist Robert Reames. And then use resistance workout equipment that takes the guesswork out of strength training by focusing on one muscle group at a time. Increase the intensity of treadmill workouts as you become more fit, and explore other fitness equipment such as ellipticals, rowing machines, stair steppers and stationary cycles. For the best gym workouts, try out a one-on-one workout with a Gold’s personal fitness trainer who can design a fitness routine matched to your fitness level and interests.

Athletes benefit from the best cardio machine workouts, too, when you increase the intensity and speed on the fitness equipment you are using. With resistance workout equipment, when you complete the circuit, you can experience total body training, burn calories and improve aerobic performance, according to the American Council on Exercise. And these treadmill workouts are a great way to supplement your gym routine, especially when you set the treadmill on a steep incline. The best gym workouts also include exercises to improve your flexibility and balance, so include classes like yoga or Pilates as part of your fitness plan at Gold’s gyms near you.