How To Get A Strength-Training Workout On The Treadmill


Karomaza |

By Marissa Gainsburg; Illustrations by Kagan Mcleod

Just add these three moves to your usual running routine…

Treadmill = a personal mini gym?

Why, yes, this piece of cardio equipment is pretty damn versatile. Take this clever treadmill-based strength circuit designed by personal trainer Alexia Clark, which uses the side handles of the machine to target two areas your run workout doesn’t – your upper body and abs. It’s efficiency in its finest form: you get a two-for-one workout that will help raise your heart rate, improve your posture and build lean muscle from head to toe, all in one spot and without other equipment. Just do these three moves at the start and finish of your regularly scheduled run. Complete as many reps of the first exercise as you can in 40 seconds, rest for 20 seconds, then move on to the next. Repeat for three total sets.

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1. Knee tuck

move-1

Stand facing away from the treadmill dashboard, then grasp the handles to lift your feet off the belt (A). Keeping your arms straight, engage your core to pull your knees up to your chest (B). Reverse the movement to return to start. That’s one rep.

2. Lat pull-up

move-2

Start in a seated position on the belt, knees bent, and grab the handles above you so your hands are in line with your shoulders (A). Engage your lats as you pull your body off the ground, keeping your chest tall (B). Reverse the movement to return to start. That’s one rep.

3. Inverted row

move-3

Lie down on the belt, knees bent, and grab the handles to lift your torso into a hanging bridge position (A). Keep your hips up and core tight as you pull your chest up towards the handles, squeezing your shoulder blades (B). Reverse the movement to return to start. That’s one rep.

Want to make the most of your treadmill workout? Here are 5 treadmill hacks that shave off more kilos. And, finally, the answer we’ve all been waiting for: which is actually better – cardio or weights?

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