How to Get Fit With These Basic Exercises
After a year of being stuck inside with limited access to gyms, a lot of people are starting to think about how to improve their fitness at home which has seen a rise in the sales of treadmills and various other types of similar exercise equipment.
Click here to check out this treadmill website that will have you running in no time thanks to its in-depth treadmill reviews and treadmill maintenance tips, as well as offering plenty of pages of advice about how to train on a treadmill, how to get fitter, and how to lose weight.
There are some key basic exercises that you can complete on a treadmill to help you get fit. However, seeing as not everybody will have access to their own sports equipment, we’ve also included a few no-equipment-necessary exercises to cater to every fitness enthusiast.
Basic Exercises for the Treadmill
30-Second Sprint Intervals
Sprint intervals are a high-output, high-intensity workout that will seriously improve your fitness and see you end up a sweaty mess by the end of your reps.
First, warm yourself up on a slight incline and walk at a slow, steady pace. Speed up and jog for another 5 minutes or so to get your body feeling loose and your blood flowing.
For the next 30 seconds, increase your pace and exert as much effort as you can muster. After 30 seconds, ease up and recover for 90 seconds. Repeat these intervals another 9 times, then cool down with a 4-minute walk at an easy pace with no incline.
Walking on Hills/Running on Flats
Hill/flat treadmill walking and running is a great form of exercise for anyone who prefers that middle ground between running and walking, as you will alternate between both which will give your glutes a great workout as well as improving your overall fitness and stamina levels.
There are plenty of ways you could lay out these exercises, but here’s what we would recommend for beginners which should take up a total of 30 minutes:
- Warm up for 5 minutes or so with a light jog or brisk walk on a 1% incline.
- Set the incline to 2% and continue walking for 1 minute.
- Reduce the incline back to 1% and upgrade your jog to a run for 1 minute.
- Set the incline to 3% and walk for 2 minutes.
- Reduce the incline to 1% and run comfortably for 2 minutes.
- Set the incline to 4% and walk for 3 minutes.
- Reduce the inline to 1% and run comfortably for 3 minutes.
- Set the incline to 4% and walk for 4 minutes.
- Reduce the incline to 1% and run comfortably for 4 minutes.
- To warm down, jog or briskly walk for 5 minutes.
Another exercise that combines a mixture of running and walking is this side-stepping workout, which is ideal for working your glutes and quad muscles.
Start off with a slight incline and warm up for the first 5 minutes with a light jog or brisk walk.
At a walking pace, carefully turn your body to the side whilst holding onto the side rail carefully to make sure you don’t trip over your own feet. Squat down on the treadmill and, as it moves, slowly start to step your feet sideways but try to keep them from crossing over.
After 30 seconds of side-stepping, return to your regular walking position. Run for 2 minutes, then slow the pace down and repeat the side-stepping exercise facing the opposite direction.
Continue to repeat these steps and alternate sides until you’ve completed 20 minutes, then cool down with 5 minutes of walking.
Basic Exercises to do Without a Treadmill
Great for improving your balance, lunges help to increase strength in your glutes and other leg muscles. You should try to include some variety of lunges in your routine as they can also help to improve your functional movement.
Push/pull-ups are a staple in most workout routines due to their simple yet effective results. Because you’re using your body weight to work out a whole bunch of different muscles, you’ll improve your overall strength as well as individual muscles.
By adding squats into your workout routine, you’ll burn high calories, improve both your lower body and core strength, and you’ll become more flexible in your back and hip areas.
If you’re stuck on any of the exercises we’ve included in this article and you’re worried about your form, it can be a good idea to check out some YouTube videos which will show you whether you’re performing each exercise correctly or if there are things for you to work on.
Did you find this article helpful? Share your thoughts with friends...