Billy Polson is a fitness expert and founder of DIAKADI, the largest personal training and lifestyle facility in the Bay Area.
Treadmills are notorious for epic running workouts because that's the purpose of their design. If you've avoided them for that very reason, then get ready to think outside the box, because you can use treadmills for a lot more than just running.
These exercises require a treadmill but don't include any mileage, which means you'll get a full-body workout while also adding variety to your routine.
Tips before you get started:
- I recommend using a Woodway Treadmill, which is what we used to test these moves, but feel free to try out any model.
- Make sure the machine is not running and release the emergency clip.
- If you want an incline, turn on the machine and increase the incline without increasing the speed. Then release the emergency clip. This will keep the treadmill at an incline.
Mountain Climbers1 of 9
Begin at the foot of the treadmill. Assume a plank position with hands placed on the floor and feet placed on the belt. From this position, draw your right knee to your chest and then, as that foot comes back down, simultaneously draw the left knee to your chest.
When the left foot comes down, it should be pushing the treadmill belt away to engage glute and hamstring muscles.
Reverse Lunges2 of 9
Stand at the foot of the treadmill facing away. Place one foot on the belt and slide it backward to reach a full lunge. After you dip down, bring your foot back in and return to a standing position.
Skateboard3 of 9
Stand on one of the safety side steps of the treadmill. Hold onto the handles and use your inside leg to push the belt backward, as if you were riding a skateboard. Make sure there is a slight bend in the static leg to activate glutes, quads and hamstrings.
Plank Walk4 of 9
Begin at the foot of the treadmill. Assume a plank position with hands on the belt and feet on the floor. Lift your right hand off the belt as your left hand pushes the belt forward. Place your right hand back down as the left hand lifts and the right hand pushes the belt forward.
Pikes5 of 9
Begin at the foot of the treadmill. Assume a plank position with hands on the floor and feet on the belt. From here, draw your belly button toward the spine as the hips lift up and shoulders come into alignment above the elbows and wrists.
Slowly return back to plank.
Knee Tucks6 of 9
Maintaining the hold above, keep your body suspended the whole time and draw both knees toward your chest. Avoid letting your feet touch the belt until the final repetition.
Hamstring Curls7 of 9
Lie down in the supine position at the foot of the treadmill with your glutes as close to the edge as possible. Place your heels on the belt with knees bent toward your body. Lift your hips off the ground and then press your heels away from your body.
Keep your hips lifted to repeat this move.
Bridge8 of 9
Maintain the position above but hold a static hip bridge, without the curl, until fatigued.