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    7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss

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    Let’s be real – running indoors can sometimes feel repetitive, boring, and frankly, like the least appealing thing to do when at the gym. The best thing about treadmill workouts is that there are plenty – and I mean endless – ways to switch it up.Crank up the speed and go all-out for some sprints, mess with the incline to power through hill climbs, or get bold and throw in walking lunges to create a spicy HIIT session. These seven treadmill workouts from top trainers will shake up your routine – and who knows, you might even (dare I say it?) start looking forward to hopping on this mainstay machine.Meet the experts: Ellen Latham, CPT, is a personal trainer and creator and co-founder of Orangetheory Fitness. Karli Alvino, CPT, is a personal trainer and coach at Mile High Run Club. Michaela Ragaas, CPT, is a personal trainer and education and training manager at Technogym. Matthew Meyer, CPT, is a personal trainer and run coach at Mile High Run Club.1. The Best Treadmill Workout For StrengthWhat it’s all about: Keep your treadmill at a 1 percent incline whenever you reach your steady-state pace – this is your recovery period. You’ll increase the incline from there to target your glutes and hamstrings. “By increasing the incline, you will increase the effort it takes to maintain your speed,” says Latham, the creator of this workout.Time: 15+ minutes5 minutes: Warm-up (walk or jog)

    1 minute: Steady-state pace at 1 percent incline

    1 minute: Maintain pace at 2 percent incline

    1 minute: Maintain pace at 1 percent incline

    1 minute: Maintain pace at 3 percent incline

    Continue alternating 1 minute at 1 percent incline, then 1 minute at a higher incline, increasing by 1 percent incline every time, until you have reached the highest incline on the treadmill (or as high as you can go). Maintain steady-state pace throughout.

    5 minutes: Cooldown (walk or jog)2. The Best Treadmill Workout For EnduranceWhat it’s all about: Push your steady pace – that speed you can comfortably maintain for about a half hour – through longer and longer intervals in this workout from Latham. You’ll increase your speed for one to three minutes, with an active recovery after that. “The longer you increase speed, the longer your steady-state pace,” says Latham. Breathe deep and focus on running long and strong.Time: 17+ minutes5 minutes: Warm-up (walk or jog)

    1 minute: 1–2 mph above steady-state pace

    1 minute: Steady-state pace

    2 minutes: 1–2 mph above steady-state pace

    2 minutes: Steady-state pace

    3 minutes: 1–2 mph above steady-state pace

    3 minutes: Steady-state pace

    Repeat until fatigued, always matching your steady-state pace recovery with the duration of your effort.

    5 minutes: Cooldown (walk or jog)3. The Best Treadmill Workout For Weight LossWhat it’s all about: Targeting your glutes, hamstrings, quads and calves with this treadmill workout that also incorporates strength training moves, created by Ragaas. Bonus: It will help improve your core stability – a key to better, faster mileage.Time: 13-16 minutes4 minutes: Warm-up (jog)

    30 seconds: Squats (off the tread)

    1 minute: Walk

    1 minute: Walking lunges (at 3 mph or comfortable pace)

    30 seconds: Sprint at max speed

    Repeat from the squats for 2-3 rounds

    3 minutes: 8-15 percent incline walkREAD MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok4. The Best Treadmill Workout For PowerWhat it’s all about: This workout centres around 60-second sprints. To figure out your sprint speed, consider your steady-state pace – a pace you can maintain for about 25 to 30 minutes – says Ellen Latham. Then, increase that speed by three kilometres per hour for your spring pace. “The goal is to try to match or slightly increase the speed from the previous effort [with each sprint],” she says. “The purpose of this style of interval training is to increase your muscles’ ability to produce power on the treadmill.” You’ll also improve the rate at which you recover from each sprint, as well as your endurance.Time: 16-20 minutes5 minutes: Warm-up (walk or jog)

    1 minute: Steady-state pace

    1 minute: Sprint

    Repeat the minute intervals 6-10 times, alternating steady-state pace and sprint

    5 minutes: Cooldown (walk or jog)5. The Best Treadmill Workout For Beginners What it’s all about: Beginner runners tend to gravitate toward running workouts with a lot of room for breaks, says Karli Alvino. “This program has a lot of intervals, as well as room for improvement.” Because of this, it’s a good intro to tread workouts. FYI: RPE stands for “rate of perceived exertion.” On a scale of 0 to 10, think of 0 as an effort equivalent to relaxing on the couch, 5 a recovery jog that’s easy enough for you to talk, and 10 your all-out sprint, says Alvino.Time: 38 minutes5 minutes: Warm-up (dynamic stretches, walk or jog)

    90 seconds: Light run (RPE 6)

    1 minute: Recovery walk (RPE 3–4)

    90 seconds: Run at 3 percent incline (RPE 6–7)

    1 minute: Recovery walk (RPE 3–4)

    90 seconds: Hard run (RPE 8)

    1 minute: Recovery walk (RPE 3–4)

    90 seconds: Hard run (RPE 8–9)

    2 minutes: Recovery walk (RPE 3–4)

    90 seconds: Hard run (RPE 8–9)

    2 minutes: Recovery walk (RPE 3–4)

    90 seconds: Hard run (RPE 8–9)

    2 minutes: Recovery walk (RPE 3–4)

    2 minutes: Run at 3 percent incline (RPE 6–7)

    90 seconds: Recovery walk (RPE 3–4)

    2 minutes: Hard run (RPE 7–8)

    90 seconds: Recovery walk (RPE 3–4)

    2 minutes: Breathless run (RPE 8–9)

    90 seconds: Recovery walk (RPE 3–4)

    30 seconds: Sprint (RPE 10)

    90 seconds: Recovery walk (RPE 3–4)

    30 seconds: Sprint (RPE 10)

    2 minutes: Cooldown (walk or jog)6. The Best Treadmill Workout For StaminaWhat it’s all about: Strengthen your cardio endurance and improve your muscular endurance (or how long your muscles can work) with this program. “Muscular endurance allows you to perform a skill more effectively and you achieve it through developing muscular strength at lower loads and high repetition,” says Michaela Ragaas, who designed this incline workout to do just that.Time: 30 minutes4 minutes: Warm-up (establish a comfortable pace, then mix in lateral walks, high knees and butt kicks)Hill 1:1 minute: 3 percent incline run (comfortable pace)

    1 minute: 0 percent incline active recovery walk or jog

    1 minute: 5 percent incline run (a step above comfortable pace)

    1 minute: 0 percent incline active recovery walk or jog

    1 minute: 5 percent incline run (a step above comfortable pace)

    1 minute: 0 percent incline active recovery walk or jog

    1 minute: 3 percent incline run (comfortable pace)

    2 minutes: 1 percent incline (recovery pace)Hill 2:90 seconds: 4 percent incline (a step above comfortable pace)

    30 seconds: 0 percent incline active recovery walk or jog

    90 seconds: 3 percent incline (a step above comfortable pace; aim for 0.5 mph higher than last incline)

    30 seconds: 0 percent incline active recovery walk or jog

    90 seconds: 2 percent incline (a step above comfortable pace; aim for 0.5 mph higher than last incline)

    90 seconds: 0 percent incline active recovery walk or jog

    90 seconds: 1 percent incline (a step above comfortable pace)Hill 3:1 minute: 1 percent incline (recovery speed)

    2 minutes: 3 percent incline (a step above comfortable pace)

    1 minute: 1 percent incline (recovery speed)

    2 minutes: 3 percent incline (a step above comfortable pace)

    4 minutes: cooldown, 0 percent incline (walk or jog)READ MORE: Winter Training Just Got An Upgrade With The Trojan Pro Series Treadmill7. The Best Treadmill Workout For SpeedWhat it’s all about: “Speed is considered one of the most fundamental components of fitness performance,” says Ragaas. To pick up your pace and build your strength, you’ll focus on both speed and inclines during this workout. Don’t be afraid to get uncomfortable!Time: 10 minutes1 minute: Easy pace at 4 percent incline (think warm-up speed)

    1 minute: Moderate pace at 4 percent incline

    1 minute: Hard pace at 4 percent incline

    1 minute: Easy pace at 2 percent incline (think active recovery speed)

    1 minute: Moderate pace at 2 percent incline

    1 minute: Hard pace at 2 percent incline

    1 minute: Easy pace at 0 percent incline

    1 minute: Moderate pace at 0 percent incline

    1 minute: Hard pace at 0 percent incline

    1 minute: Recovery jog or walk at 0 percent inclineThis article by Mallory Creveling was originally published on Women’s Health US. More

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      The Proven Health Benefits Of Getting Outdoors

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      In 2024, all you need to do is open TikTok and scroll for a few minutes before you’ll no doubt come across someone speaking about their cortisol levels and how by using simple techniques, they’ve managed to improve things like their mental health or reduce their weight.  For many, however, it can seem like another buzzword and be highly confusing – causing you to keep scrolling while you’re likely dealing with the silent symptoms without realising. So, what is it? Cortisol, often dubbed the ‘stress hormone‘, is central to our body’s ability to handle challenging situations. Yet, when it remains elevated for long periods, it can wreak havoc on both our physical and mental well-being.  Studies have shown that persistently high cortisol is linked to increased blood pressure, insulin resistance (which can lead to diabetes), and a weakened immune system, making us more susceptible to illness. Furthermore, prolonged high cortisol levels are associated with mental health issues like depression, as well as shortened life expectancy.As a board-certified doctor in both OB-Gyn and Integrative Medicine, Dr Suzanne Hackenmiller spent many years researching the healing power of nature, and one of the most effective ways to combat high cortisol levels is also one of the simplest: spending time outdoors in nature. READ MORE: 5 Ways AI Healthcare is Changing EverythingA prescription for natureAs both a physician and a certified forest therapy guide, she often prescribes nature as part of her patients’ treatment plans for managing stress, anxiety and depression. While there’s no one-size-fits-all recommendation, the evidence suggests that spending at least 120 minutes in nature each week can significantly improve your health, but you can certainly feel results from regular short periods outdoors.  A 2019 study in Scientific Reports found that people who spent two hours or more in natural settings each week were more likely to report good health and higher levels of well-being compared to those who didn’t. Spending time in nature offers a powerful antidote to elevated cortisol. Numerous studies have demonstrated that immersing ourselves in natural environments significantly reduces stress markers, including cortisol. For example, a 2019 study published in Frontiers in Psychology found that just 20-30 minutes spent in nature can lower salivary cortisol by over 21%, offering a natural way to combat the stress that comes with daily life. The exact mechanism behind this is still being studied, but one way nature appears to help is by improving heart rate variability (HRV), a measure of the body’s autonomic nervous system. Studies have found that time in nature improves HRV, which allows our bodies to shift from a stressed, “fight-or-flight” state to a more relaxed, parasympathetic mode. This shift is key to reducing cortisol levels and calming the mind. The mental health benefits of natureBeyond its impact on cortisol, nature offers a wealth of mental health benefits. A 90-minute walk in a natural setting has been shown to reduce rumination, which is the repetitive cycle of negative thoughts often associated with anxiety and depression. It also decreases activity in the brain’s prefrontal cortex, a region linked to these negative thought patterns. In short, time outdoors can quiet the mind and promote a sense of emotional well-being.  Sunlight, a natural part of being outdoors, plays its own role in improving mood by boosting serotonin production – a neurotransmitter associated with happiness and emotional balance.  Nature as a physical and immune boosterIn addition to its mental health benefits, nature can also boost physical health in unexpected ways. Spending time outdoors exposes us to phytoncides, the natural chemicals released by trees and plants that have been shown to enhance immune function. Research from Japan has found that these phytoncides increase the activity of natural killer (NK) cells, which help our bodies fight off infections. This practice, known as forest bathing or Shinrin-yoku, has become a key part of preventive health care in Japan and is gaining traction in other parts of the world as well. Physical movement is another inherent benefit of spending time outside. Walking, hiking, or even leisurely strolling not only burns calories but also stimulates the release of endorphins and serotonin, which further contribute to an overall sense of well-being. These mood-boosting chemicals are part of why we feel so much better after spending time in the fresh air. Simple ways to get outsideIf you’re new to spending time outdoors, the good news is that you don’t need to spend hours in the wilderness to reap the rewards. Studies suggest that even short doses of nature – 10 or 20 minutes at a time – can make a noticeable difference. Whether it’s a walk in the park, a hike on a local trail, or simply sitting outside in a natural environment, the key is to make outdoor time a regular part of your life. The benefits begin to accumulate even with small doses of time. For some, incorporating nature into their daily routine might mean exploring nearby parks, while others might prefer longer hikes on weekends or vacations.  READ MORE: 7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The HeatWhether you’re battling the pressures of modern life or simply looking to enhance your well-being, time outdoors is a powerful, accessible and scientifically supported solution. Regardless of how you choose to engage with nature, the important thing is to make it a regular practice, and your body and mind will thank you. This article by Dr. Suzanne Hackenmiller was originally published on Women’s Health AUS. More

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      in fitness and body

      Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

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      The hot girl walk is about to get hotter—and maybe a little retro. When Kate Davidson posted a simple Sunday morning vlog, filled with skincare, her furry friends and the farmer’s market, to TikTok, her super-toned arms ended up stealing the spotlight. In a subsequent video that racked up five million views, she dropped her secret and it’s simple: wrist weights.

      Kate Davidson – Toned Arm Trend

      Davidson credited wearing the 500g wrist weights on her daily walks for her sculpted upper-body physique, and naturally, the rest of the internet was influenced to give them a try, myself included.

      While many shared their excitement about this “lazy girl hack” for toned arms, others in the comment section had concerns that wrist weights are bad for joint health. But, as long as the weight isn’t *too* heavy, your joints should be okay. “A very heavy weight on a weak wrist can be harmful in that it can put undue strain on your joints, but that’s about it,” says Claudette Sariya. So, you’ll just want to make sure you’re not overloading your wrists with too much weight.

      But, how much of a difference will wrist weights make? Here’s what you need to know about incorporating wrist weights into your hot girl walks and beyond.

      Meet the expert: Claudette Sariya, CPT, is the founding instructor at SOLE Fitness and a coach at F45 Training.

      Benefits Of Wrist Weights

      The cult-fave Bala Bangles are a modern take, but wrist weights have been popular since the 1970s and 80s. They’re versatile and can be used at any time, whether you want to strap them on while you’re doing household chores, at a barre class, or on a walk or run, says Sariya. They add resistance and therefore up the intensity of any activity and help build muscular endurance.

      Wrist weights can help your arms look more toned, but not for the reason you might think. “Using weights while walking won’t help you build muscle,” Sariya says. Instead, by adding weights to your walking routine, you’re making the activity a little bit harder and increasing your caloric burn, even if just by a little bit.

      While you may see the benefits of wearing wrist weights on your arms, it’s not because wrist weights can spot reduce fat (this isn’t possible, Sariya says). Since your arms don’t store most of the body’s fat to begin with, that’s one of the first places you’ll notice a difference, Sariya explains.

      Nordik Beauty Fitness Wrist & Ankle Weights

      OTG Weighted Bangles

      How To Use Wrist Weights While Walking

      The beauty of wrist weights is that they’re easy to use. After you’ve strapped them to your wrists, you’re ready to take them out for a spin. Before you get started, you can also do some wrist rolls to warm up your joints. In order to maximise their benefits, keep your elbow bent at a 90-degree angle, similar to how you hold your arms while running, advises Sariya. And, “if you feel comfortable and coordinated, you can add in bicep curls to get an extra boost,” she says. Overall, the more you move with intention, the more of a difference you’ll see, says Sariya. You can also slowly increase your weights for an additional burn, as long as they’re not too heavy.

      As for how often you should use your wearable weights, incorporating them into your preferred form of cardio (so, in Davidson’s case, her walks) twice a week for about 40 minutes is a great place to start, says Sariya. Since wrist weights are not an effective way to build muscle, you should also do strength training if you’re looking to really take your arms to the next level.

      READ MORE: Step Into Your Best Shape With The WH Walking Challenge

      When should you see results?

      There’s not one timeframe for when you can expect to see results from walking with wrist weights because it varies based on things like starting fitness level and the intensity of your walks. (If you’re a fitness newbie, the good news is results might appear quicker than for someone who is already hitting the gym multiple times a week.)

      While the added weight on a walk gives you a little boost by driving your heart rate up and working more muscles, the timeframe for results is actually still pretty similar to walking without them. But, if adding this accessory is the inspiration and excitement you need, wrist weights can be a great way to spice up a stale walking routine—I know they spiced up mine.

      READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

      This article written by Olivia Luppino first appeared on Women’s Health UK. Additional product recommendations by the Women’s Health SA team. More

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      8 Sneaky Ways To Get More Movement In Your Day

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      If you’re mostly sedentary, know that you’re not alone. Worldwide, rates of physical inactivity are skyrocketing, despite the rise of wellness and fitness trends. Need to get more movement in your day? Welcome to the club.

      Globally, we’re moving less

      A new policy toolkit, published by The Global Wellness Institute, shows that around the world, physical inactivity is on the rise. Per the press release, “The GWI’s new Wellness Policy Research Series was born out of a profound problem: The hyper-commercial wellness and fitness market cannot solve our skyrocketing health crises or bring exercise to all.” GWI research finds that only about one-third of the world’s population participates in recreational/leisure physical activities on a regular basis. The reason? Lack of time is cited, along with access and money. In a stunning finding, the GWI found that only 3-4% of the world’s population taps into the commercial fitness industry.

      Getting more movement in your day is essential

      But if your gym is too far away or you’re hard-up to pay for boutique gyms, there are other clever ways to get more movement in your day. Adding more movement is essential. Per the GWI, “Physical inactivity is now the fourth leading cause of death and the pandemic only increased our sedentary behaviour. The WHO estimates that physical inactivity will cause 500 million new cases of preventable diseases, and $300 billion in treatment costs, from 2020-2030, if things do not change.” Plus, the University of South Australia researchers found that exercise is 1.5 times better at helping depression than meditation and therapy.  Adding more movement is also a clever way of losing weight, since the more you move, the more calories you’d burn.

      In SA, we’re blessed with parks, beaches and tons of natural resources begging us to get outside and enjoy them. But you don’t always need to go far to move more. We’ve picked the brains of trainer Kirsten Johnson, who regularly advocates for adding more movement, for tips.

      Go for walks

      It’s age-old advice that stands the test of time. You just gotta walk more. “Going for a 20-minute walk first thing in the morning can start your day off right while avoiding all hurdles,” says Johnson. You don’t even need a sports bra. “Keep your pj’s on, pop on shoes and a hoodie and get out the door,” she adds.

      Park further away

      Most of us are prone to parking as close to the entrance as possible, but here’s an ace way to get more steps in. “Simply parking further from the shop you’re heading into will make you walk a few extra hundred steps every time you do it,” says Johnson.

      Time your movement

      Per the University of Michigan, you should move for three minutes every 30 to 60 minutes. That means getting up and walking around, grabbing a coffee, or anything that keeps you going for three minutes. Plus, those three minutes help boost your energy levels, so you’re better at the next task. Set up a timer on your phone or computer if you’re struggling.

      Leverage waiting time

      “There are tons of times during the day we spend waiting. While the kettle boils, food in the microwave, brushing teeth – use the time to do something small, it all adds up,” says Johnson. Instead of checking your phone, Johnson suggests slow squats, calf raises and arm circles. “All of this is movement, which might seem small, but they add up!” she says.

      Be less lazy

      “My mom has always been the person who will get up and fetch things for others, often upstairs or in another room,” says Johnson. “When I asked her about it she said it’s about serving others and in return you serve yourself with more movement. Truly inspiring, and I carry this mentality throughout my day. No movement is gone unrecognised by your body.”

      Try standing

      When you’re standing, you’re more likely to move your body. Plus, working while standing improves executive function, or the ability to break down tasks, per the University of North Carolina at Chapel Hill.

      Show up for yourself

      Johnson’s workout app, FBK, costs just R85 and uses only your own body weight. Carve out time in your day to move, she says. “Plan movement into your routine as a non-negotiable. This doesn’t mean one hour in the gym. Eliminate hurdles; workout at home,” Johnson says.

      Pick movement dates

      “I think this idea has become more popular over the last few years but it’s worth mentioning. Meeting a friend over a cup of coffee does not have to be a static venture,” says Johnson. “Meet for a walk with coffee, catch up on each other’s lives and get your movement in. Win-win.” More