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Fall Inside With a Treadmill Workout to Make You Sweat

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Alamy
Alamy

With the weather changing, you may find yourself indoors for your work outs instead of outside in the park. The purchase of a treadmill can turn your spare room or basement into your own home gym. But just walking on a treadmill may not break a sweat. Challenge yourself with a treadmill workout like this one.

The 20-Minute Express Treadmill Workout

Warm Up

Start with a few simple stretches before you step onto your treadmill:

- Leg swings: Stand holding onto the side of the treadmill and swing your leg forward and back for 6-8 reps. Next, swing your leg side to side across the front plane of the body for 6-8 reps. Lastly, create a figure eight movement with your thigh for 6-8 reps.

- Chest Opener: Stand with arms in a "T" position at chest height and swing arms together, crossing, and then wide toward the back. Press your thumbs down on the front cross and thumbs up and outward on the wide swing. Perform 8-10 reps.

-Foot Rock: Standing on both feet, rock toward your heels, lifting your toes, and toward your toes, lifting your heels, for 8-10 reps.

Now it's time for the treadmill:

Walk at a comfortable pace (2.5 miles per hour - 3.5 miles per hour) for five minutes

Next, increase the incline grade 2-5 percent and walk for two minutes.

Lower incline grade back to 0 and walk for one minute.

Repeat this drill for six sets, trying to increase the incline grade each time.

Finish the workout with side step walking for one minute on each side.

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