Try These Treadmill Workouts to Build Power and Strength

1) Power Building

This sprint workout calls for a combination of hard, speedy, explosive bouts and relaxed rest periods.

Warm-Up

• Easy walk for five minutes at a 2 percent incline.

Set 1

• 30 seconds, 8 percent incline: Increase the speed to a moderate-for-you jogging pace. Take big steps on your toes to complete long strides.
• 60 seconds, 2 percent incline: Easy walk.
• Perform eight rounds

Set 2

• 20 seconds, 10 percent incline: Set the speed at a fast-for-you running pace and take short, chopping steps.
• 70 seconds, 2 percent incline: Easy walk.
• At the bottom of each round, carefully step off the treadmill and perform 20 seconds of jumping lunges as quickly as you can with good form.
• Perform eight rounds

Cool-Down

• Easy walk for five minutes.

2) Strength Building

This workout focuses on moderate-tempo efforts that keep your heart rate up. The rest intervals won’t allow for full recovery, so pay special attention to your form; if it begins to break down, rest.

Warm-Up

• Easy walk for five minutes at a 2 percent incline.

Set 1

• 60 seconds, 10 percent incline: Lunge on the treadmill at a slow, controlled speed. Hold onto the rails for balance.
• 2 minutes, 2 percent incline: Easy walk.
• Perform four rounds

Set 2

• 40 seconds, 8 percent incline: Set the speed to an easy jogging pace.
• Carefully step off the treadmill and perform 10 bodyweight squats. Step back onto the machine.
• 80 seconds, 2 percent incline: Easy walk.
• Perform six rounds

Cool-Down

• Easy walk for five minutes.

This was excerpted from “The Workout: New Twists on Old Faves.”