Although I prefer outdoor exercise over treadmill, if only able to use a treadmill is available and a change is needed to spark progress, try some these ideas. These exercises can increase heart rate and limit the overuse that occurs with typical treadmill use while targeting various core and leg muscles. Always prepare for these advanced movements and have the approval of a fitness professional before engaging. And most importantly, have fun!




Climbs on highest incline


Walking intervals

Sprinting intervals

Lunge with hip extension

Laterals with hip abduction

Walking backward

Jogging backward

Walking backward

Jogging with dumbbells

Walking backward

Jogging using dumbbells with upper body movement

NOTE: Caution, perform exercises if confident of abilities. Perform 2 rounds consisting of 60 seconds with break between rounds

Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach and empower each individual client. He currently pens blogs at and His fitness books are available at