While there's nothing quite like running outdoors, there are a few things to be said for a good treadmill workout: you can control your speed with precision, step off whenever you need a break, and log steps inside when the weather is poor or the trails are crowded. Whether you're a beginner runner or have a few marathons under your belt, we've got a running workout for you. One run has you going up and down the San Francisco hills, another has you ascending a mountain, and one even combines running with strength moves — two birds, one stone! You'll swear you're actually running outside with these sweaty and challenging treadmill routines.
Treadmill Workouts From Beginner to Advanced
- Getting started: If you're new to running, then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running. Once you're ready, progress to this longer 60-minute beginner's workout, or if you need something a bit shorter, try our 30-minute version.
- Walk-jog workout: Once you're feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories. If you're in a rush, this 42-minute version will put you to work.
- Switch to sprints: Once you feel like you've mastered the walk and jog combination, try stepping up the pace. This 30-minute interval workout is a great way to start increasing your speed. Mix up your routine with a sprinting and walking workout to help boost your endurance. Then, once you're ready for a tough challenge, give this 60-minute interval workout a try.
- Pyramid intervals: Keep boredom at bay with this 30-minute pyramid interval treadmill workout. For a shorter version, try this 25-minute pyramid interval workout, designed by a running coach; if you want something longer, up the ante with our 45-minute pyramid interval treadmill workout.
- Get in, get out: If you're short on time but still want to get in a solid run, then give this 20-minute treadmill workout a try. Not only will you play with speed, but the incline also gradually increases, which means you'll get a challenging workout in under 30 minutes!
- Work your way up the ladder: Push your endurance, raise your heart rate, and rev your metabolism with try this 40-minute ladder run. The speed intervals increase in duration as the workout progresses, so it's just the thing if you're looking for an extreme challenge!
- The 500-calorie workout: If you give your all to high-interval treadmill workout, you'll burn about 500 calories: not bad for 60 minutes!
- Climb a hill: This treadmill hill workout will show you what it's really like to run the rolling hills of San Francisco. After doing the incline variations in this workout, running flats will seem like a breeze! If you prefer to walk up a hill, give this treadmill incline workout a try.
- Go for a hike: Even if you can't make it to Yosemite, this treadmill hike workout will mimic what it's like to be in the great outdoors. The 45-minute workout involves walking and jogging up steep inclines, so you'll strengthen your quads and work your butt. If you're in a hurry, try this 20-minute version instead.
- Graduate to a mountain: Once you've hiked up some hills, why not try for a mountain ascent? This treadmill mountain climb mixes a brisk walking speed with steep inclines.
- Build strength: The treadmill doesn't have to be just about running. This 60-minute workout alternates between intervals on the treadmill and classic strength-training moves. This 45-minute plan starts on the treadmill and then finishes off with 15 minutes of strength training.
- Blast fat: High-intensity interval training is one of the best ways to burn belly fat, and you can get started with this challenging 45-minute treadmill interval workout. You'll run your heart out and walk out with 421 fewer calories than you came in with! And just so you don't get bored, we're throwing in a butt-toning interval workout will help you burn up to 400 calories in less than 45 minutes.
- Do double duty: If you have an elliptical nearby, mix things up with this two-cardio-machine workout that utilizes both machines so you're never bored.