Treadmill runs usually aren’t the most exciting workouts in the world. Knowing that cardio is a necessary evil I created a treadmill arms workout to make it a little more exciting for me. Running outside is a little more exciting but I’m in Minnesota and our sidewalks have been pure ice for almost two months now and I don’t have spikes on the bottom of my shoes.
My favorite way to spice up treadmill workouts is to add some light dumbbells and do blocks of 60-second exercises. In reading up on my body type this past weekend (I’m a Mesomorph), I had another one of those moments I’ve had in life where I’ve realized cardio is a MUST for me to get into the best shape I know how. Every time I’ve met my “goal” as far as how my body looks, it’s because cardio was involved.
There’s only one problem.
I hate cardio!
I was inspired by one of Britney Spears’ old Instagram posts. Clearly, she knows what she’s doing so I thought I’d give it a whirl again. Since this makes cardio a little more tolerable for me, I thought I’d share the treadmill arms workout I did yesterday in case it helps to motivate somebody else!
20-Minute Treadmill Arms Workout
Now the fun stuff. This workout is only 20 minutes long but it’ll leave your lungs burning if you do it right! And by right, I just mean that you’re really challenging yourself. We’re all at different levels so it’s different for everyone.
- Warm-up 3 minutes at a walking pace
- 60 seconds of dumbbell curls
- 60 seconds of shoulder presses
- 60 seconds of hammer curls
- Run 5 minutes
- Walk 2 minutes @ 2% incline
- 60 seconds of overhead tricep extensions
- 60 seconds of front raises
- 60 seconds of lateral raises
- Run 2 minutes
- Cool-down 2 minutes at a walking pace @ 0% incline
*You can just use the timer on the treadmill or whatever you prefer.
*You may experience the dreaded “cardio cough” once you’ve finished, haha. If you’re not familiar, that means you might enjoy cardio more than me and/or do it a lot more often!
According to my Apple Watch workout stats…
- 140 calories burned (175 total, 140 “active”)
- 162 BPM average heart rate (my max heart rate is 185 BPM)
This workout is easily customizable. You can play around with speeds, incline, length, exercises, etc. Just be careful! Only do whatever moves you’re coordinated enough to do while the treadmill is moving. It really does make the time go by pretty fast and it’s only 20 minutes.
Finally, here’s what not to do: