For keen gymgoers the treadmill is a major piece of equipment. But it can easily get boring. To spice up your treadmill workout, here’s a cardio circuit workout. By interspersing treadmill work with various cardio exercises using a medicine ball and a kettlebell, you will be more engaged and work harder.
For best results, you should adapt the workout to suit your fitness levels. Use the settings on your treadmill and measure your heartrate to figure out the best workout for you. The workout below is designed for advanced exercisers. If you’re not sure you’re fit enough, or you have any concerns regarding illnesses or injuries, you should see a doctor before embarking on this workout.
Equipment for the treadmill workout plan
All you need is your treadmill, a kettlebell and a medicine ball. All of these are easily available at any gym, but if you’re working out from home you can adapt the equipment. For example, instead of a session on the treadmill, you can substitute another cardio exercise. Also, a dumbbell can be used instead of a kettlebell if you don’t have access to one, or you’re not sure how to use it.
The best way to tackle this workout is as follows:
- Carry out the treadmill (or other cardio) sections at the right exertion level for your fitness.
- Do the cardio circuit exercises one after the other. They should be performed for 60 seconds each, or for as long as you can.
- Adapt the workout for your personal fitness level. You can add extra rest periods if you want to.
- One complete circuit takes 30 minutes. If you want an hour-long workout, simply start the whole thing again.
The first five minutes of the workout should be warming up at a moderate pace. Then follow this plan:
BLOCK 1 (5 minutes) – treadmill work
First 60 seconds: run at a speed that challenges you moderately. For example, 5mph at a 2% incline.
Second 60 seconds: Increase the speed very slightly. For example, from 5mph to 5.2mph.
Third 60 seconds: Increase the speed again up to 5.4mph.
Fourth 60 seconds: Increase speed for the final time.
Fifth 60 seconds: Stay at maximum speed.
BLOCK 2 (5 minutes) – cardio circuit work
First 60 seconds: Kettlebell swings. Squat down and pull the kettlebell between your legs while keeping your back straight. Pull back up to chest level. Repeat for 60 seconds.
Second 60 seconds: Long jumps. Put your feet together and jump forward as far as possible. Land with soft knees. Go forward for three or more jumps. Turn and repeat for the entire 60 seconds.
Third 60 seconds: Medicine ball squat. Take the ball over your head to the left while you step back with the left leg into a squat. Move your feet together. Bring the ball back. Repeat for the other side until you have completed the minute.
Fourth 60 seconds: Medicine ball swing and squat. Do a side squat while swinging the ball between your knees. Step back while you swing it up overhead. Repeat for the other side until the 60 seconds is up.
Final 60 seconds: Kettlebell swings. Repeat the first exercise for 60 seconds.
BLOCK 3 (5 minutes) treadmill work
For each 60 second slot, incline the treadmill a bit more, while keeping to the same speed. For example, you could start at 4.5mph with a 4% incline and end up at the same speed but at a 9% incline. You will incline the treadmill four times in total from the baseline of the first 60 seconds.
BLOCK 4 (5 minutes) cardio circuit work
Repeat block two cardio circuit exercises.
And you’re done! You’ve completed an efficient, calorie burning, strengthening treadmill circuit workout.
About Surya .G Iacono
Surya .G Iacono is a fitness and wellness expert and blogger based in London, UK. Surya’s fitness blogs are aimed at keen gym-goers and exercise fans already well into their journey and looking for tips, tricks and ideas to take it to the next level.