​5 Treadmill Workouts for Winter Months

​5 Treadmill Workouts for Winter Months
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For those who went through Jonas on the East Coast, you know that during these cold winter months, running outside isn’t always an option. But don’t let cold weather become an excuse. Stick it to the harsh conditions by getting a satisfying workout inside on the treadmill.

Sprint Intervals: HIIT (High Intensity Interval Training) is one of the most effective workouts you can do. Step up your running game with this sprint set. Feel free to adjust the numbers to your fitness level.

  • Warm Up (4 minutes at a light jog)
  • 30 Second Run (7.0-8.0 on the speed)
  • 30 Second Sprint (10.0-11.0)
  • 1 Minute Run (7.0-8.0)
  • 1 Minute Sprint (10.0-11.0)
  • 1.5 Minute Run (7.0-8.0)
  • 1.5 Minute Sprint (10.0-11.0)
  • 2 Minute Run (7.0-8.0)
  • 2 Minute Sprint (10.0-11.0)
  • 1.5 Minute Run (7.0-8.0)
  • 1.5 Minute Sprint (10.0-11.0)
  • 1 Minute Run (7.0-8.0)
  • 1 Minute Sprint (10.0-11.0)
  • 30 Second Run (7.0-8.0)
  • 30 Second Sprint (10.0-11.0)
  • Cool Down (5 minutes at a light jog slowing down to a brisk walk)


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The Constant Increase: This is a great endurance exercise. After warming up, start with a slower jog. Think 4.5 or 5.0 on your speed. Every two minutes, add 0.5 to your speed. Continue this for as long as you can go. 20 minutes (so 10 increases in increments of 0.5) is a great first goal. Next week, try and go for longer.

Hills: When the real hills are covered in snow or ice, we make our own hills on the treadmill. Fire up your glutes and hamstrings with this killer hill set.

  • Warm Up (4 minutes at a light jog)
  • 1 Minute Run (7.0-8.0) at an incline of 2.0
  • 1 Minute Run (7.0-8.0) at an incline of 4.0
  • 30 Second Sprint (9.0-10.0) at an incline of 6.0
  • 1 Minute Run (7.0-8.0) at an incline of 4.0
  • 1 Minute Run (7.0-8.0) at an incline of 2.0
  • 1.5 Minute Jog (5.0-6.0) at an incline of 0
  • Repeat the above (with the exception of the warmup) 3 times
  • Cool Down (5 minutes at a light jog slowing down to a brisk walk)

Mile Sprint: The mile sprint is an easy way to check in with your fitness level. Raise your treadmill to a 1.5 or 2.0 incline, to make up for the lack of wind resistance inside on a treadmill, and sprint for one mile. Record your time. Repeat this run once a week or once every other week and monitor your progress.


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Movie Run: One of the benefits of running on a treadmill is that you have a world of entertainment in front of you. Bring your laptop or tablet with you to the treadmill today. Pick a movie between 1.5 and 2 hours in length. Start the treadmill and don’t stop moving until the end of the film. Vary your speed so you’re running, sprinting, jogging, and briskly walking. Just don’t ever let the treadmill go below a 3.0.

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