It's by far the most popular piece of equipment in the gym and at home. And studies have shown that running on the treadmill is one of the highest calorie-burning workouts out there. But are you really getting the most for your effort?


Consider this:  When you go for a walk, you walk faster on some days than you do on others. Does it make a difference in the calories you burn? It sure does! 

  • When you walk on a treadmill, the speed is constant, so you feel like you get a better, more consistent workout than you would walking around your neighborhood. That’s a perk of the treadmill.


On the other hand, when you walk outside, you might walk uphill and downhill, which acts as interval training.  In a nutshell, the speed of your walk doesn't matter as much when you walk outdoors or on a track, since you're propelling your weight with every step. On the treadmill, however, the belt is moving and helps to bring your foot back. You may have noticed that you feel a bit more tired after a walk off the treadmill.


We’re not putting down the hottest piece of fitness equipment out there, but we would like to make it a more effective workout for you. To approximate walking outside,

  • A treadmill requires two-degrees of incline to compensate for the movement of the belt -- so crank it up. Better yet, choose a program that adjusts the incline and speed. 
  • You'll begin to notice a difference in your program very quickly!


If you've ever reached a plateau in your fitness program, where no matter what you do, you seem stuck at a particular weight or cardio fitness level, this will come in handy here, too. Variety is the spice of your treadmill workout!  In addition, if you're using a treadmill during every one of your workouts, it's a good idea to take a step off the belt from time to time. Get on a bike, an elliptical trainer, a rowing machine or a stepper.


Muscles adapt to the same routine fairly quickly, so find two-pieces of equipment that you like and mix up your program. How can this help? 

  • When you're on a treadmill, your body interprets the walking motion as a linear movement. 
  • When you get on a bike, upright or recumbent, however, the movement becomes rotary.


Muscles don’t have eyes -- they can’t see. Muscles can only interpret movement. 

  • When you go back to the treadmill after switching things up, the body says, "We’re not doing a rotary thing, this is linear." The changes are subtle but the results can be great.


Add variety and mix up your workout. Don’t become attached to a single piece of equipment. Keep your body guessing as to what’s coming next!