Treadmills are electronic (or in some cases, manual) exercise machines that use a running belt to give you a cardiovascular workout. The newer, more advanced versions offer an array of new helpful features that allow you to track your workout and progress. You can adjust the speed you move at, the incline, your objective (burn fat, lose weight, elevate heart rate, etc.), and you can even chose a customized, preprogrammed workout so you can focus on keeping your body moving without being distracted by changing the speed and incline rates. Most treadmills come equipped with safety precautions such as an emergency stop button, side rails, and a key that clips to your shirt (much like the keys that are used with jet-skis), so if you were to fall off the machine it will automatically stop.

Treadmill workouts are very useful tools in shaping up, loosing weight, and relieving stress. In fact, treadmills are the most commonly used cardiovascular machines at most fitness gyms. When you first step on the treadmill, make sure you give yourself two minutes of a warm-up at a speed of 2.0 and an incline of no more than 1.0. The same rule applies for cooling down after your workout. There are four general categories that treadmill workouts fall into:

1. The Walk

This is the most general workout. You want to set your speed between 2.5 and 4.0. To burn more calories, adjust the incline to 2.0 and to see the most efficient results, stay on the treadmill for 30+ minutes.

2. The Incline

For this treadmill workout, set the incline at the minimum of 5.0 and set the speed to where you are comfortable (anywhere from 3.0 to 4.5). Listen to your body! For this treadmill workout, you should hold onto the front rails for support; this not only works nearly all your leg muscles – it also works your abdominal and arm muscles as well! With this treadmill workout, you will get a total body workout within a half and hour, so it is the option to chose if you are crunched for time.

3. The Sprinter

This treadmill workout consists of full-on sprinting (5.0+) for short periods of times (2-5 minutes) intermixed with even shorter periods of slow-paced jogging or walking (2-3 minutes) at no incline. This treadmill workout is especially useful for burning large amounts of calories at a time. If you are a beginner, please pace yourself and if you experience knee pain invest in a knee brace for support. Try to clock in at least 20 minutes, 3 times a week to see results.

4. The Steady Jogger

This treadmill workout is a steady jog at a speed of 4.5-5.0 at a 1.0-3.0 incline for at least 25 minutes. This workout is not recommended for those looking to lose weight or burn lots of fat; this is targeted towards those who want to maintain their current weight and shape but need a cardio fix to get their heart rate increased.

Treadmill Workouts to Target Trouble Zones:

To target your inner and outer thighs, stand on the treadmill sideways so that your hip is facing the front of the machine. At a rate of 2.5 and an incline of 2.0, gallop sideways for two minutes, face forward for one minute, switch to the opposite side for twenty minutes, and repeat; hold onto the front rail with your hand if you need support. You may look funny while doing it, but the results will be worth the odd looks you receive at the gym.

To target your butt and hamstrings (back of thighs): walk on the treadmill backwards at no more than a 1.0 incline. Work at a speed that is comfortable for you; your goal is full body motion – get those knees up with each step. Try starting at a speed of 2.5 and advance from there. Mix this move in with The Walk or The Sprinter.

Remember: Make sure you mix up your treadmill workouts to keep your muscles guessing; if your current workout becomes too easy, you know that it is time for a change!