Are you bored with your usual walking or running routine? Incorporating some treadmill exercise variations into your workout plan should spice it up and make the most of your machine.

Treadmills, after all, are versatile fitness machines that are not only good for walking, jogging or running. With some creativity, you can use the same machine for side shuffles, squats, lunges and more. A good combination of these exercises should target more muscle groups, too.

Ready for some workout tweaks? Here are a few new moves to try with your good old treadmill.

Note that some of the listed exercise variations require a treadmill with a built-in railing.

Table of Contents

Treadmill Exercise Variations for Cardio

Treadmills are known for their cardio benefits and high calorie-burning abilities.

But while treadmill HIIT and incline workouts are the usual go-to exercises, you can also perform these heart-pumping moves using the same machine.

1. Backward High Knees

  • Start by setting your treadmill speed to a walking pace of 4 km/h (3 mph) with a 0% incline. Walk on the flat-level treadmill for a few minutes while holding the railing.
  • Carefully turn your back to the treadmill monitor or console with your hands still on the railing.
  • Now, press your palms on the railing and bend your arms as you drive your right knee up to hip level.
  • Drop your right foot back onto the tread belt, then quickly raise your other knee to hip height.
  • Continue this hopping motion as slowly or fast as possible for about 1 minute. You can also practice this treadmill exercise variation with the machine turned off.

2. Side Shuffles

  • Start by setting your treadmill speed between 4 and 8 km/h (3-5.5 mph) with a 0% incline. Begin walking or brisk walking on the treadmill for a bit.
  • Place your hands on the right railing, then carefully turn to one side of the treadmill.
  • Continue walking on the treadmill, but do it with quick side shuffles. You can do these with your body upright or in a semi-squat position.
  • Adjust your treadmill speed to make your side shuffles more challenging. You can also try letting go of the railing and positioning your clasped hands close to your chest.
  • After 1 minute, return to starting position and repeat the same treadmill exercise variation to the other side.
Side Shuffles on a Treadmill

Treadmill Exercise Variations for Legs and Butt

Treadmills primarily work your leg muscles. You can also use their adjustable incline feature to build your glutes.

But doing the same running and incline workout can be unmotivating.

Try these exercises instead for toned legs and a shapely backside.

3. Walking Side Squats

  • Set your treadmill speed between 1 and 3 km/h (1-2 mph) with a 0% incline. Walk on the treadmill for a bit.
  • Place your hands on the right railing, then carefully turn to one side of the treadmill.
  • Walk sideways with your chest up and core tight. Next, clasp your hands and position them at chest height.
  • Then, bend your legs in a quarter-squat position and continue walking to your side.
  • After 1 minute, return to starting position and repeat the same action on the other side.
  • Try the alternating sumo squat move to level up this treadmill exercise variation. Instead of walking sideways, do one quick sumo squat while alternately facing the right and left side of the treadmill.

4. Reverse Mountain Climbers

  • Set your treadmill speed to a slow pace between 1 and 3 km/h (1-2 mph) with a 0% incline.
  • Next, get into a plank position, with your hands on the floor and your feet on the sides of the treadmill.
  • When ready, place your toes onto the moving tread belt. Then, drive one knee towards your chest while the other leg extends to the back as if you’re climbing.
  • Keep climbing for a minute or as long as you like.

5. Treadmill Sled Push

  • Try this exercise if your machine has a sled push feature like the NordicTrack X22i Incline Trainer. First, turn off the treadmill and pull its emergency tag.
  • Next, stand close to the treadmill console, and grip the sled handle with both hands. Your elbows should be slightly bent and your upper body slightly leaning forward, as if you’re ready to push something.
  • Now, drive your legs forward, pushing the treadmill belt with your feet. When ready, exert more power and pick up your pace.
  • Keep pushing and driving your legs forward for a minute or as long as you like.

6. Walking Lunges

  • Set your machine at 0.8 km/h (0.5 mph) with a 0% incline. Walk on the treadmill for a bit.
  • With clasped hands at chest level, step forward with your right leg, bending the knee to at least 90 degrees.
  • Stand and repeat the same lunge move with the left leg this time.
  • Keep lunging for a minute or as long as you like.
  • Increase the speed to 4 km/h (3 mph) to level up this treadmill exercise variation. Also, you can turn the machine off, hold the sled bar and make deeper lunges.
Walking Lunges on a Treadmill

Treadmill Exercise Variations for the Core and Upper Body

Regular treadmill workouts let you burn calories and, eventually, trim your belly. You can also run on a treadmill incline to tone your core.

But for better-looking abs, consider incorporating these exercises into your treadmill routine.

7. Walking Plank

  • Planking is a go-to core exercise. And one way to tweak this static move is to make it dynamic using your treadmill. First, set its speed between 1 and 3 km/h (1-2 mph) with a 0% incline.
  • Next, get into the plank position with your hands on the side of the treadmill. Stretch your legs out, keeping your entire body in a straight line.
  • When ready, move your hands onto the belt, and use your palms to walk forward.
  • Keep walking forward for 30 to 60 seconds or as long as you like. Take a break in between by placing your hands back on the side of the treadmill base.
  • To level up this treadmill exercise variation, try the plank jacks. Turn off the treadmill, then place your hands close to the front. Move your feet to the sides of the machine. While in this semi-planking position, repeatedly hop your feet to the centre and then back to the side of the treadmill.

8. Incline Push-Ups

  • Turn off the treadmill, then stand in front with your hands on the console area.
  • Next, take a few steps back until your toes are the only ones touching the belt. Your entire body should be straight but slightly leaning forward.
  • Now, bend your elbows and lower your chest towards the treadmill console. Pause for a bit before pressing up to return to starting position.
  • Try doing ten incline push-ups or do three sets with ten reps each.

9. Windshield Wiper Extensions

  • Turn off the treadmill, then sit at the centre with your back facing the console.
  • Next, reach and grab the railing with your hands, palms facing each other.
  • Now, raise and bend your knees close to your chest. Then, move your bent legs to the right while keeping your core at the centre.
  • Extend your legs as you move them to the side. Repeat this treadmill exercise variation to your left side, performing a wiper-like motion.
  • Keep twisting from side to side up to ten times, or do three sets with ten reps each.
Treadmill Exercise Variations for the Core

Conclusion

Getting a high-quality treadmill is 100% worth it when you can do all these exercise variations.

And who says this cardio equipment is boring and only good for the legs?

With these additional treadmill movements, you can easily design a complete workout that targets your upper and lower-body muscles.

So, don’t hesitate to try something new.

Keep boredom at bay and challenge your body with these doable exercises.

Or read this article next to learn other treadmill workouts for weight loss.

1. Can I use the treadmill for strength training?

Treadmills with a stable railing, sled push bar and variable incline levels are ideal for strength training. And one way to use these machines for this purpose is to adjust their incline level and perform exercises besides running forward. There are various strength training exercises with the treadmill turned off, too.

2. Can a treadmill improve my endurance?

The key to endurance training is to move at different intervals. And you can do this on a treadmill by adjusting the speed, incline and exercise duration. Training at low and high intensities also helps in boosting your stamina.

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