7 Treadmill Workouts To Help You Burn Calories, Even If You Hate Running

I always thought the treadmill was all about running, a boring slog that's more like a task than a energizing exercise. But what if it were possible to turn treadmill workouts into fun, effective, and dare we say, enjoyable experiences? If you hate running or have knee issues, you'll be relieved to learn that treadmills are capable of much more than simply logging miles. From interval training with high intensity (HIIT) to strength training exercises, this manual will teach you how to optimize your treadmill exercise without ever having to run a step.

The National Institute on Aging states that a balanced fitness program should contain endurance, strength, balance, and flexibility exercises. Treadmill exercise, particularly when mixed with multidirectional movement, can efficiently engage all these elements.

Furthermore, exercising with incline and speed changes keeps the body responsive and does not allow it to plateau. Utilizing the preset features of the treadmill or designing a personal program ensures ongoing stimulation without boredom.

Whether your goal is to escape the tedium of jogging, avoid injuries related to impact, or just mix up your workout routine, non-jogging treadmill exercises have many advantages. These exercises offer low-impact conditioning and are suitable for people with knee pain or joint sensitivities because several movements on the treadmill are less stressful for the joints than regular running. Also, including other exercises such as lunges, side shuffles, and plank walks helps in engaging the entire body and working out multiple muscle groups for an overall workout.

In addition to strength and stamina, these exercises enhance agility and coordination, as multi-directional movement tests balance and functional fitness. In contrast to the repetitive boredom of jogging, dynamic treadmill exercise introduces variety, engaging both body and mind and removing the tedium of clock-watching. Let's look at the best treadmill exercises that don't require running but will still get your heart rate up and muscles burning.

HIIT and Strength-Based Treadmill Exercises

These treadmill exercises are a great way to develop endurance, strength, and mobility without running.

1. Walking Lunges

• Lunges are an excellent lower-body exercise that targets the quads, glutes, and hamstrings.
• Place your treadmill at a slow speed (1.5–2.5 mph) for control.
• Maintain an upright posture, engage your core, and take deep lunges as you walk.
• Raise the incline (up to 15%) to make the workout more intense.

2. Side Lunges

• Side lunges work other muscle groups than forward lunges and can improve lateral mobility and strength.
• Stand sideways on the treadmill and grasp the side handles lightly for stabilization.
• Step out wide, descending into a deep lunge before moving back to the starting position.
• Do 10–15 reps per side before reversing directions.

3. Plank Walks

• This exercise focuses on the core, shoulders, and arms and enhances overall stability.
• Switch off the treadmill and assume a plank position with hands on the belt.
• Walk your hands slowly forward while maintaining a tight core.
• Repeat for 30–45 seconds, controlling and staying stable.

4. Reverse Mountain Climbers

• A variation of standard mountain climbers, this exercise focuses on glute activation and core engagement.
• Put your hands on the ground and your feet on the treadmill.
• Adjust the treadmill to a slow pace and push one knee into your chest while pushing the other leg back.
• Continue alternating in a controlled pattern.

5. Side Shuffles

• Side shuffles are a great technique for enhancing coordination, agility, and lower-body stamina.
• Adjust the treadmill to 1.5–3 mph and stand sideways.
• Be light on your feet, keeping your knees bent and your chest up.
• Shuffle steadily for 30 seconds and then switch sides.

6. Side Squat Walks

• Movement replicates walking in a squat but includes some stability training.
• Use the treadmill on a low setting (1–2 mph).
• Squat down and take controlled side steps.
• Emphasize squeezing your glutes and thighs with each movement.

7. Bear Crawls

• Body-building exercise that engages the core, arms, and legs.
• Begin at the rear of the treadmill in a squatting position.
• Put your hands on the treadmill belt and crawl forward with your knees remaining off the floor.
• When at the front, go back to the beginning and repeat.

For enhancing agility and sports performance for volleyball, pickleball, or soccer, drills on a treadmill can be a great training device.

• Lateral Shuffles – Begin at a slow pace (1–2 mph) and shuffle side-to-side without crossing your feet.
• Sprint Intervals – For those who are accustomed to running bursts, sprint 20–30 seconds and then recover by walking.
• Incline Endurance Walks – Walking uphill builds leg strength and cardiovascular endurance.

Regular practice of these movements will enhance your coordination and fitness level, enabling you to be more agile on the field.

If you've always linked treadmills with running, it's time to reconsider how you use this convenient machine. From squats and lunges to shuffles and crawls, non-running treadmill exercises can assist in developing strength, improving endurance, and increasing agility without high-impact stress on your joints.

So the next time you're dreading another boring run, mix it up with one of these interesting, dynamic exercises. Your body—and brain—will be grateful for the diversion.