Treadmills can be a bit monotonous if you’re just running or walking at the same pace every time. But here’s the thing—they’re actually a killer tool for mixing cardio and strength training into one workout. Want to burn calories, build muscle, and keep things interesting? You can do it all on a treadmill.
Leverage Incline for Strength Building
Walking or running at an incline increases the resistance, forcing the lower body muscles—especially the glutes, hamstrings, and calves—to work harder. The extra challenge can promote muscle growth and boost calorie burn.
Incorporate Interval Training (HIIT)
- Warm-up. 5-minute walk at 3-4 mph
- Sprint. 30 seconds at 8-10 mph
- Recovery. 1-minute walk at 3-4 mph
- Repeat 8-12 rounds
- Cool-down. 5-minute slow walk
HIIT increases heart rate and burns fat more effectively than steady-state cardio while also preserving muscle mass.
Add Bodyweight Exercises
A sample bodyweight circuit could include:
- 3-minute jog
- 15 squats
- 30-second sprint
- 15 push-ups
- 1-minute incline walk
- 10 lunges per leg
Repeat the circuit for 20-30 minutes.
Engage in Multidirectional Movement
Walking backward strengthens the hamstrings and engages the glutes differently compared to forward motion. And side shuffling works the outer thighs and hips, improving balance and coordination.
Perform each of these movements for 30-60 seconds per side to diversify muscle activation.
Use Resistance for Extra Intensity
Holding light dumbbells while walking at an incline adds an extra challenge, engaging the arms, shoulders, and core.
For instance, try doing exercises like bicep curls, lateral raises, or overhead presses as you walk at speeds of 2.5-3.5 mph.
Optimize Low-Impact Training
For those concerned with joint health or those new to exercise, you need low-impact equipment, for it often allows for more frequent and longer sessions without discomfort or risk of injury.
For a balanced workout with a treadmill, don't miss out on the UREVO Strol 2S Pro Treadmill:
- Versatile Design. The foldable UREVO Strol 2S Pro treadmill is suitable for use in homes, offices, and other spaces, meeting the needs of both leisure walking and running.
- 9-Level Incline. Adjustable incline with a maximum of 9% to enhance calorie burning and muscle engagement, offering varied running modes for different intensities.
- UREVO SmartCoach App. Tracks workout data and offers an "Outdoor Scenery" feature that simulates real-world inclines for an immersive indoor running experience.
- Dual Screen Display. Both the handrail desk and the console feature screens that display real-time exercise stats, making it easy to monitor your progress safely while working out.
- Shock Absorption System. An 8-point shock absorption design tested for 150,000 high-speed impacts, ensuring a smooth, low-impact workout to protect your joints, especially the knees.
Is It a Good Idea to Mix Cardio and Strength Training?
Combining cardio and strength training creates a balanced fitness routine that improves endurance, builds muscle, and enhances overall health:
- Increases Fat Burn – Strength training preserves lean muscle, keeping metabolism high, while cardio helps burn calories and improve heart health.
- Enhances Workout Efficiency – Merging both reduces the need for separate sessions, saving time while delivering comprehensive benefits.
- Prevents Plateaus – Constant variation challenges the body, improving performance and avoiding stagnation.
- Reduces Injury Risk – A mix of exercises prevents overuse injuries by engaging different muscle groups and movement patterns.
- Supports Long-Term Progress – A balanced approach ensures muscle development without excessive fatigue, making it sustainable.
Can I Do Cardio and Weight Training on the Same Day?
Yes, you can do cardio and weight training on the same day, but how you structure it depends on your goals:
- If building strength and muscle is the priority, lift weights first while your muscles are fresh.
- If endurance and cardiovascular fitness matter more, start with cardio.
- Intensity should be balanced to avoid excessive fatigue.
- Spacing workouts apart—such as lifting in the morning and cardio in the evening—allows better recovery, but if time is limited, keeping sessions moderate in intensity helps maintain performance.
Final Words
By mixing up your routine with inclines, intervals, and strength moves, you can get a workout that’s way more dynamic and effective. It’s all about keeping things fresh and challenging, so you don’t get stuck in a fitness rut. Whether you’re squeezing in a quick session or going all out, this combo of cardio and strength training will help you build endurance, tone up, and stay motivated.
