Finding time for a workout on a daily basis can be a difficult task. Even when you have exercise equipment in your home, it’s hard to motivate yourself, especially if you’re not seeing results as quickly as you’d like. A lot of people look at their treadmill as strictly a way to do cardio and burn calories, but it can actually an amazing way to build and tone muscles, if you use it properly. If you want to maximize your workout, here are a few of our favorite treadmill workouts to help you build and tone muscle faster!

Better Butt Workout

 

Who doesn’t want a better butt? Follow this workout to tone up for a perkier butt.

-5 minutes at 3.5 speed, 2% incline

-2 minutes at 4.0 speed, 3% incline

-2 minutes at 4.0 speed, 7% incline

-1 minute at 6.0 speed, 1% incline(run)

-1 minute at 3.5 speed, 2% incline(recover)

Repeat as many times as desired. We recommend 3 rotations, for a total of a 30 minute workout. The varied intervals and inclines help work different muscle groups, and the quick transitions lead to better response times and perkier muscles.

 

Fat Burning Workout

 

Feeling those extra weekend calories? Just want a workout that will leave you drenched in sweat and a few calories lighter? Try this fat burning workout to work up a sweat.

-1 minute at 4.5 speed, 10% incline

-1 minute at 6.0 speed, 5% incline

-1 minute at 4.5 speed, 10% incline

-1 minute at 6.5 speed, 5% incline

-1 minute at 4.5 speed, 8% incline

-1 minute at 6.5 speed, 4% incline

-1 minute at 4.5 speed, 8% incline

-1 minute at 7 speed, 4% incline

-1 minute at 4.5 speed, 5% incline

-1 minute at 7.5 speed, 0% incline

This quick 10 minute workout will leave you feeling accomplished, and ready for a cold shower to cool down. Remember to always stretch after your workout to help your muscles recover and ready to rebuild.

 

Strength Workout

 

If you’re looking for a strength interval workout that has you hopping on and off the treadmill, and keeping your heart rate up, this is the workout for you.

-Run ¼ mile at desired speed, 2% incline

-15 squats

-Run ¼ mile, 5% incline

-10 pushups

-Run ¼ mile, 2% incline

-10 dips

-Run ¼ mile, 7% incline

-45 second plank

(repeat 3x)

You can adjust the amount of repetitions of this workout to cater it to your needs, time limitations, and your comfort level. You can also choose to run for half of the circuit, and walk for the second half, but this will make your workout take longer.