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Cardio · Treadmill
Treadmill Running
Treadmill Running is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the calves and core assisting. It needs a treadmill. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Treadmill
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Core · Rectus Abdominis, Obliques
How to do Treadmill Running
- Stand on the treadmill with your feet on the side rails and attach the safety clip to your clothing. Start the treadmill at a low speed to safely step onto the belt.
- Once you are on the moving belt, gradually increase the speed to a running pace, maintaining an upright posture with your core engaged.
- Keep your arms bent at a 90-degree angle, swinging them naturally at your sides to match your running rhythm.
- Maintain a steady pace, landing mid-foot with each stride and keeping your breathing steady. Run for the desired duration or distance.
Form tips
- Keep your head up and gaze forward, avoiding looking down at your feet.
- Use a smooth, natural stride to reduce the impact on your joints.
- Ensure the treadmill speed is set at a comfortable level that allows you to maintain good form.
Treadmill Running alternatives
More cardiovascular system exercises
Treadmill Running FAQ
What muscles does Treadmill Running work?
Treadmill Running mainly works the cardiovascular system in the cardio (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The calves and core work as secondary muscles.
What equipment do you need for Treadmill Running?
You need a treadmill.
How many sets and reps of Treadmill Running should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Treadmill Running good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Treadmill Running burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Treadmill Running?
Other exercises for the cardiovascular system include Running, Air Swing Running, Burpee Squat and Gym Elliptical Machine Sprint Speed.
For developers
Use Treadmill Running in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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