Treadmill Workout - Intervals & Weights for maximum results

Treadmill Workout – Intervals & Weights 

While treadmills are excellent for aerobic exercise, it only work your lower body. Pump up the intensity and your arms by adding lightweight dumbbells. This will help you build muscle and burn calories faster. Combining strength and cardio workouts is a time saving solution and will help you build lean muscle mass. 


  • Adding weights will increase your heart rate and boost your oxygen consumption 
  • The extra weights will force your hamstrings, quads, and glutes to work harder during the exercise.
  • Weight bearing exercises assist with strengthening bones and improving joint movement.

What You Will Need  

  • Treadmill 
  • Lightweight Dumbbells  


Warm up: Place your dumbbells near your treadmill. You won’t need them yet! Jump on the treadmill and start off with a brisk 5 minutewalk to kick-start your heart and to help prevent any injuries. Remember to swing your arms to engage your muscles and joints. 

Workout: Next, adjust the speed to 10km and run for 1 minute. If you’re just getting started, set the speed to a pace you feel comfortable with. After 1 minute, slow the treadmill down and hit the “Pause” button. Jump off the treadmill, grab the dumbbells, and do 20 side lateral raises. Once you’ve completed that, get back on the treadmill, set the speed to 10km and run for 1 minute. Repeat this sequence for the next 15 minutes. 

Cool Down: Finish off your hard work with another 5-minute walk on the treadmill. Remember to stretch! 


  • Start off with lightweights of 250gm to 1.5kg; don’t reach for the heaviest weights. 
  • Gently grip the dumbbells, a tight grip can result in injuries and an increase in your blood pressure.