2. Strength Training

Did you know that a treadmill can be used for more than just running You can perform walk lunges to tone your legs and glutes while improving your balance and flexibility. Here' how to do it:

• Set the treadmill to a slow pace (about 2-3 mph).
• Stand straight and step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle.
• Ensure your front knee is directly above your ankle and your other knee doesn't touch the ground.
• Push up to step forward and repeat with the other leg.

3. High-Intensity Interval Training (HIIT)

Boost your metabolism and burn more calories with HIIT on your treadmill. Heres a simple 20-minute HIIT routine you can try:

1. Warm up for 3 minutes at a moderate pace.
2. Sprint for 30 seconds at your maximum effort.
3. Walk or jog for 90 seconds.
4. Repeat the sprint and walk/jog steps 5-7 times.
5. Cool down with a 5-minute walk at an easy pace.

4. Flexibility and Cool Down

After a vigorous workout, it' important to cool down and stretch to prevent muscle soreness. Utilize your treadmill for a 5-minute slow walk to bring your heart rate down. Afterwards, step off the treadmill for some essential stretches such as toe touches, quad stretches, and calf stretches to enhance flexibility and reduce the risk of injury.

5. Combining Workouts for Full Body Benefits

Mix and match these workouts throughout the week to enhance your overall fitness. Include at least one day for HIIT, a couple of days for strength training using walk lunges, and daily sessions of varying lengths and paces for cardiovascular health.