8 Treadmill Exercises You Probably Didn’t Know

by Johnny Jacks

Many individuals believe that treadmills are primarily designed for running. Nevertheless, it’s worth noting that there are numerous alternative exercises that can be performed on the treadmill. Are you curious about these exercises? Explore the contents of this article.

If you’ve invested in a treadmill for the entire family to utilize, you might find yourself primarily using it for walking or jogging, unaware of the other exercise possibilities it offers.

In reality, there are many additional exercises that can be performed on the treadmill, which you might not be acquainted with. By incorporating these exercises into your routine, you’ll have the opportunity to engage various muscle groups and burn a substantial amount of calories. Let’s delve into some intriguing treadmill exercises.

Walking lunge exercise

The Walking Lunge is a dynamic movement that propels your posture forward while incorporating a shrug, resembling a vertical squat exercise.

Performing this exercise in a traditional gym setting can be challenging due to the constant forward movement, especially in crowded spaces. Executing this exercise on a treadmill can help eliminate these challenges, allowing you to concentrate fully on the exercise and enhance overall calorie burn.

Walking Lunges

Walking Lunges.


  • Begin with your feet hip-width apart, adjusting the machine’s speed to 3 km/h (you can customize it to your preference).
  • Clasp your hands in front of you and initiate a step forward with your right foot, lowering your body until your knees form a 90-degree angle.
  • Stand up, bring your left leg forward, and repeat the process.
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Note: Lower both legs evenly and gradually. To intensify the exercise, consider increasing the machine’s incline by 5%.

Side shuffle exercise

Side shuffle

Side shuffle.

Apart from High-Intensity Interval Training (HIIT) exercises and jogging for weight loss, incorporating the lateral shuffle exercise on the treadmill can be effective in burning calories, toning the inner thighs, and enhancing flexibility.


  • Stand upright on the treadmill with slightly bent knees. Set the machine’s speed to a range between 3.3 and 5.5 km/h.
  • Engage in lateral, quick steps, ensuring a gentle landing and maintaining balance on your feet.

Treadmill Horizontal Squat Exercise



Squats are always an excellent choice for toning your buttocks. If regular squats seem monotonous, consider giving this exercise a try.


  • Position yourself similarly to a side shuffle. Adjust the treadmill speed to 2-3 km/h.
  • Adopt a squat position with your hands clasped in front of your chest.
  • Move laterally with the treadmill’s motion while maintaining the squat position.
  • Step with your right foot, then your left foot, and switch sides.

Walking Plank Exercise on the Treadmill



Feeling bored with the typical plank exercise? Try this variation for a fresh perspective. This exercise effectively engages the upper body, ensuring continuous work for the shoulder and arm muscles.


  • Set the treadmill to a speed of 2-3 km/h.
  • Assume a plank position with your upper body on the treadmill.
  • Maintain a straight body and place your hands on the treadmill, moving each arm continuously throughout the exercise.

Reverse Mountain Climber on a Treadmill

Reverse mountain climber

Reverse mountain climber.

While a traditional mountain climber engages the entire body, the reverse mountain climber specifically targets the lower body and legs. This treadmill exercise is effective for toning your thighs and back.

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  • Set the treadmill to a speed of 2-3 km/h.
  • Assume a plank position with your upper body off the treadmill, placing your feet on the treadmill and ensuring that half of your lower body is on the treadmill.
  • Bend the right knee toward the chest while keeping the left leg straight.
  • Continue by straightening the left leg and bending the right leg, alternating legs throughout the exercise.

Crab Walk

Crab Walk

Crab Walk.

Despite its simplicity, the Crab Walk is a lesser-known yet effective exercise. Performing the Crab Walk yields the same fat-burning benefits as running when executed with the correct technique. This exercise strengthens the shoulders, hips, and arms.


  • Set the treadmill to a speed of 2-3 km/h.
  • Position yourself behind the machine with your feet under it and knees bent.
  • Place your arms back and on the running track.
  • Lift your hips and buttocks off the ground slowly.
  • Maintain two hands on the running track while continuously moving toward the machine with your left hand leading, followed by your right hand throughout the exercise.

Treadmill Push Exercise

treadmill push

Treadmill push.

Treadmill push exercises mirror traditional weightlifting exercises in the gym but add an extra challenge with the treadmill. This exercise promotes rapid fat burning and enhances muscle flexibility. Choosing a high-quality treadmill is crucial for optimal practice, ensuring efficiency and productivity.


  • Turn off the treadmill.
  • Adopt a push-up position with both hands gripping the treadmill handle.
  • Perform push-ups with a fast movement involving both legs.

However, not all treadmills are designed to move without power. If your treadmill requires power to operate, refrain from attempting this exercise, and choose an alternative.

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Incline Pushups

Incline Pushups

Incline Pushups.

This exercise is relatively straightforward. Unlike weight-loss running exercises that involve continuous movement, this workout focuses on basic movements such as push-ups. However, ensuring safety and enhancing balance is crucial.


  • Turn off the treadmill.
  • Place two extension legs on the two base bars of the machine.
  • Position your hands on the machine’s handles, forming a straight line from your heels to your head.
  • Perform a push-up, lowering yourself as much as possible until your chest touches the handlebar.

Read more: Nine Little-Known Benefits of Running

By incorporating these treadmill workouts, you can diversify your exercise routine to prevent monotony and make your workouts more enjoyable. Wishing you achieve the balanced body you desire.

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