The treadmill didn’t earn the nickname ‘dreadmill’ by accident! Trucking away on the treadmill for any period of time can be straight up boring! And there is no sense in working out if you’re going to be bored… Boredom can erode your entire workout experience. It can put you off maintaining any kind of exercise programme  and even if you do get to the gym and get moving, boredom will take the pep out of your step and even reduce the number of calories you burn during a workout. You’ll be much better off if you are exhilarated throughout, fully engaged and energised by it. You will sustain your programme and achieve results! So here is something that should guard you against treadmill drudgery!  Allow these four treadmill workouts to help keep boredom at bay, calorie burn high and your fitness on the incline! RELATED: RECOMMENDED PLANS FOR YOU Before you discard these treadmill workouts for you non-runners, you can absolutely do these by replacing the ‘run’ with a walk. So there really is no excuse! In terms of required intensity, just use common sense and push yourself in the same way as recommended below to get a killer workout! In each of these workouts, feel free to adjust to what your body can handle, you are your best judge as long as you are aware and sensible! Note two columns in particular: The “speed” column – use this as a guide to determine how quick your legs should be going. “Slow” = a leisurely stroll (heart rate not much higher than resting). “Easy” = a clip faster than slow “Moderate” = an easy jog “Challenging” = when your jog feels more like a run “Tough” = a hard run “Sprint” = a pace you could only maintain for up to 30 seconds Treadmill Running Workout_2I LOVE HILLS 
TIME INCLINE SPEED
0 – 1:00 1% Easy
1 – 3:00 2% Moderate
3 – 5:00 2% Challenging
5 – 6:00 3% Challenging
6 – 7:00 4% Challenging
7 – 8:00 5% Challenging
8 – 10:00 2% Challenging
* Repeat 2-3 times through for a 20-30 minute workout ** NOTE: when the incline declines, but the speed still dictates ‘challenging,’ you may need to increase your speed to match that challenge, depending on your fitness level. SPEED INTERVALS 
TIME  INCLINE  SPEED 
0 – 1:00 1% Easy
1 – 2:00 2% Moderate
2 – 5:00 2% Challenging
5 – 5:30 * 2% Easy / Moderate
5:30 – 6:00 * 2% Sprint
* Continue to alternate 30 seconds of 2% “easy / moderate” and 2% “sprint” for 5-10 rounds. ENDURANCE TEST 
TIME INCLINE SPEED
0 – 1:00 1% Easy
1 – 3:00 2% Moderate
3 – 4:00 2% Challenging
4 – 5:00 2% *Increase by 0.3 mph
5 – 6:00 2% *Increase by another 0.3 mph (i.e. 6.0 to 6.3)
6 – 7:00 2% *Increase by another 0.3 mph (i.e. 6.3 – 6.6)
7 – 8:00 2% *Increase by another 0.3 mph (i.e. 6.6 – 7.1)
8 – 9:00 2% *Increase by another 0.3 mph (i.e. 7.1 – 7.4)
9 – 10:00 2% Easy
* Repeat entire sequence 2-3 times (for 20-30 minutes), starting from “moderate” minutes 1 – 3:00. FREESTYLE 
TIME  INCLINE  SPEED 
0 – 2:00 1% Easy
2 – 3:00 2% Easy
3 – 4:00 3% Moderate
4 – 5:00 2% Moderate
5 – 6:00 3% Tough
6 – 6:30 2% Sprint
6:30 – 7:00 2% Easy
7 – 8:00 4% Moderate
8 – 9:00 4% Tough
9 – 10:00 5% Tough
* Repeat from beginning 2-3 times, for a 20-30 minute workout There you have some new treadmill options that should either spice up your treadmill jogs that just got stale and borning. Or for those of you who have never been inclined to hop on a treadmill at all and pound out the kilometres, these might make you look at treadmill possibilities in a whole new light. Enjoy these treadmill running workouts and make sure you connect with me for more workouts and fitness advice! I will help you reach your goals. Connect here with WatchFit Expert Maggie Binkley

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