5 of the Best Treadmill Routines to Spice Up Your Next Workout

If you’ve ever wondered how to make running on the treadmill less mind-numbing, trust us, you’re not alone. Working out on the treadmill can feel like you’re stuck in an endless loop, but with a bit of creativity, you can turn your next cardio sessions into something fun and engaging!

Whether you’re into heart-pumping intervals or want to sweat it out to the beat of your favorite songs, these workouts will keep you entertained while you get fit. Here are five routines to spice up your next treadmill workout!

What You Will Learn

• Interval Treadmill Workout
• Playlist Treadmill Workout
• HIIT Treadmill Workout
• 12-3-30 Treadmill Workout
• Sprint Treadmill Workout

Estimated reading time: [8 minutes]

1. Crush Your Cardio Goals with This Treadmill Interval Workout

Intervals are a game-changer when it comes to treadmill workouts. They help you burn more calories in less time and improve your cardiovascular endurance by pushing your heart rate up and down in controlled bursts. The constant change in pace and intensity keeps you from zoning out and makes every minute count. If you’ve been looking for a way to break the monotony and get more from your treadmill sessions, this Power Surge Treadmill Interval Workout is the answer.

• Warm-up: 5 minutes at a brisk walk (3-4 mph).
• Power Surge 1: 2 minutes at a moderate jog (5-6 mph), followed by 1 minute of walking lunges (lower the speed to 2-3 mph).
• Power Surge 2: 1 minute of incline jogging at 6% incline (4-5 mph), followed by 1 minute of power walking at 8% incline (3.5 mph).
• Power Surge 3: 45 seconds of sprints (8-10 mph), followed by 1 minute of recovery walking
• Repeat Surges 2 and 3 three times.
• Cool-down: 5 minutes at a slow walk (2-3 mph).

This routine is ideal if you’re looking to torch calories, boost your cardiovascular fitness and keep your treadmill sessions interesting. The best part? It keeps you mentally engaged, making you less likely to feel bored from traditional treadmill workouts.

2. Channel Your Inner Artist with The Ultimate Playlist Treadmill Workout

Get ready to take your treadmill sessions to a whole new level by syncing them with your favorite music. Syncing your treadmill running with music has taken the fitness world by storm, turning mundane treadmill workouts into something fresh, exciting and undeniably fun. Instead of just watching the clock tick away, you’ll find yourself immersed in the rhythm of your favorite songs, using the beat to guide your speed and intensity.

• Choose Your Songs: Start by curating a playlist of your favorite high-energy tracks. Whether it’s pop, hip-hop or rock, pick songs that get you excited to move. The beauty of this challenge is that you can personalize it based on your taste in music, so it never feels like a chore.
• Sync Your Workout to the Music: The key to this workout is matching your treadmill speed and intensity to the tempo of each song. Let the music dictate your pace and challenge level:
  • Verses: Jog at a moderate pace, letting the steady rhythm of the verse keep you moving.
  • Choruses: When the energy of the song peaks during the chorus, kick it up a notch! Increase your speed to a run or sprint to match the intensity.
  • Bridges or Slow Parts: Use these moments for active recovery. Walk slower or challenge yourself by adjusting the incline to keep your heart rate elevated while giving your legs a break from running.
• Intensity Based on the Song’s Energy: The goal is to let the music drive your workout. Fast-paced songs with an upbeat tempo prompt faster running or sprints, while slower songs allow you to catch your breath with incline walking or jogging. The variety keeps your body guessing and makes each workout feel unique.
• Duration: Your workout can last as long as your playlist! Whether you’ve got 20 minutes or an hour, tailor the session to fit your schedule. With songs typically running between 3 to 4 minutes each, a standard workout might include 6-10 songs, giving you plenty of variety while keeping things dynamic.

A music-driven treadmill workout is perfect when you need a little extra motivation. By letting your favorite tracks guide you, you’ll find yourself working out harder and having a blast while doing it! Try it out with this Taylor Swift Treadmill Challenge during your next workout:

Shake It Off with a Taylor Swift Treadmill Challenge

Ready to add some “Swiftie” magic to your treadmill routine? This Taylor Swift-inspired workout lets you run to the beat of your favorite T-Swift tracks, syncing your pace and intensity to her catchy hits. From powerful sprints during “Bad Blood” to recovery walks during “All Too Well,” this workout keeps you motivated and having fun while you crush your cardio goals. Here’s how to rock it out.

• Warm-Up: Start with a 5-minute brisk walk to “You Belong With Me” to get your blood flowing and prepare for the workout ahead.
• Verses: During the verses of each song, jog at a moderate pace—around 4-5 mph. Keep things steady and get into the rhythm of the music.
• Choruses: When the chorus hits, amp up the intensity! Sprint or run faster (6-8 mph) to match the energy of the song’s high points. Think of it as dancing through your treadmill session.
• Bridge or Slow Parts: Use the bridge or any slower sections for active recovery. Drop your speed back down to a walk (3-4 mph) or incline walk to catch your breath while staying in the groove.
• Cool Down: Finish with a 10-minute walk to “All Too Well” (because, let’s face it, we all need that emotional cool-down).

3. Sweat It Out with a Heart-Pounding Treadmill HIIT Workout

High-Intensity Interval Training (HIIT) is your go-to if you’re looking for a fast-paced, effective workout that pushes your limits. By alternating between bursts of intense effort and periods of recovery, HIIT helps you burn more fat, build endurance and get more out of your time on the treadmill. If you’re short on time or just want a challenging cardio session, this treadmill HIIT workout will have you breaking a sweat in no time.

• Warm-up: Start with 5 minutes of brisk walking (3-4 mph) to get your muscles loose and your heart rate up.
• Round 1: 30 seconds of high knees (set speed at 6 mph). Lift those knees as high as you can while driving your arms to get your entire body moving. Follow this with 30 seconds of recovery, walking at 3 mph to catch your breath.
• Round 2: 45 seconds of incline sprints (6 mph at an 8% incline). These uphill sprints will challenge your legs and glutes while significantly boosting your cardio. Recover with 1 minute of jogging at 4 mph on a flat incline.
• Round 3: 20 seconds of side shuffles (4 mph, facing sideways). This movement targets your inner and outer thighs, working muscles that don’t always get attention during regular runs. Follow with 40 seconds of recovery walking.
• Repeat these rounds 3 times.
• Cool-down: Finish with 5 minutes of light walking (2 mph) and include dynamic stretches to stabilize your heart rate and ease your muscles.

This HIIT workout is perfect if you’re short on time but still want to feel the burn. By incorporating high knees, incline sprints and side shuffles, you’re challenging your body differently, ensuring that your treadmill workout is anything but boring. The quick transitions between exercises keep your heart pumping and muscles engaged, making every second of your workout count.

4. Keep It Simple with The TikTok 12-3-30 Treadmill Workout

Sometimes, simple workouts are the most effective and the viral TikTok 12-3-30 treadmill workout is proof of that. This low-impact routine is easy on the joints but tough on fat, making it perfect for anyone looking to improve cardiovascular health and shed a few pounds. It’s a straightforward approach to incline walking that keeps you engaged and delivers results without sprints or complicated intervals.

Here’s how the 12-3-30 workout breaks down:

• 12% incline: Set the treadmill to a steep 12% incline to increase resistance and activate more muscle groups, especially in your legs and glutes.
• 3 mph speed: Walk at a steady pace of 3 miles per hour—no need to rush, but enough to keep your heart rate elevated.
• 30 minutes: Maintain this incline and speed for 30 minutes straight, keeping the intensity consistent for a solid, fat-burning session.

This simple combination of incline walking at a steady pace transforms what could be a basic treadmill session into an efficient workout for fat loss and overall cardiovascular health.

• Warm-Up: Begin with a 5-minute warm-up at a lower incline (0-2%) and a slower speed (2-2.5 mph) to loosen up your muscles and prepare your body for the incline challenge.
• Set the Treadmill: Once warmed up, increase the incline to 12% and adjust your speed to 3 mph.
• Maintain Form: As you walk, lean forward slightly, but focus on engaging your core and relaxing your shoulders. Try to avoid holding onto the treadmill’s handles. This forces you to work harder and engage more muscles.
• Stay Consistent: Keep your pace steady for the full 30 minutes. Concentrate on your breathing, maintain good form, and push through the burn.
• Cool Down: After completing the 30 minutes, gradually lower the incline and reduce your speed for a 5-minute cool-down walk to help your body recover.

The beauty of the 12-3-30 workout is its simplicity—no fancy moves, just effective incline walking that challenges your endurance and burns calories. Perfect for anyone looking for a low-impact yet powerful treadmill routine that delivers real results. Like you needed another reason to love TikTok!

5. Unleash Your Inner Runner with an Explosive Treadmill Sprint Workout

Ready to hit the ground running and take your treadmill game to the next level? Sprinting is where the magic happens when it comes to improving speed, power and endurance. Think of it as the fast lane to serious fitness gains.

• Warm-up: Kick off with 5 minutes of dynamic movement—start with a light jog, then mix in leg swings, high knees and butt kicks to get your muscles ready for action.
• Sprint Set 1: Hit it hard with 10 seconds of sprinting at 9-10 mph, followed by a 50-second recovery walk at 3 mph. Catch your breath and get ready for the next round!
• Sprint Set 2: Time to extend the sprint! Go for 20 seconds at 8 mph, then ease into a 40-second light jog at 4 mph. You’re picking up the pace and keeping the momentum rolling.
• Sprint Set 3: Push through with 30 seconds of sprinting at 7 mph. After that, slow things down with 30 seconds of walking lunges at 2 mph—an excellent way to engage your legs and glutes while keeping your heart rate up.
• Sprint Set 4: Now for the grand finale—give it everything you’ve got with 10 seconds of all-out sprinting at 10 mph, followed by 50 seconds of recovery walking. Feel that adrenaline rush? That’s what we’re talking about!
• Repeat all four sets 3 times: Your legs might feel like jelly but keep pushing through. This gauntlet-style workout will challenge your stamina and build explosive speed in no time.
• Cool-down: Wrap it up with 5 minutes of light walking at 2-3 mph to bring your heart rate back down and let those legs recover.

This explosive treadmill workout is designed to push you to your limits with short, high-intensity bursts of speed that will leave you feeling like a total powerhouse. It’s not just about burning calories—it’s about building that fast-twitch muscle fiber, boosting your cardiovascular capacity and tapping into your inner athlete. If you’re craving a challenge and want to kick your workout into overdrive, this is the routine for you. Ready, set, GO!

Keep Your Treadmill Workouts Fresh and Fun at EōS Fitness

Variety is the spice of fitness life! Mixing things up is vital to staying motivated and committed to your treadmill routine. Whether you’re crushing a HIIT session, jamming out with the TikTok 12-3-30 workout, or unleashing your inner sprinter, changing your treadmill workouts keeps things exciting to help you reach your goals faster. Don’t be afraid to experiment with new techniques—combine strength, cardio and fun challenges to keep your body and mind engaged.

Ready to bring these workouts to life? Head to your nearest EōS Fitness location and try them out using a Complimentary 7-Day Pass. Our top-notch amenities include state-of-the-art treadmills and a fitness community ready to cheer you on every step of the way. So, what are you waiting for? Let’s make your treadmill sessions fresh, fun and more effective than ever!