Hey folks,

If you are getting bored with the same walk or run on the treadmill every day, just know you're not the only one. (For me personally, opening and closing my garage door!) :) Need something to spice it up and burn a few more calories in the process? Here are 5 new treadmill work outs.

1. Side Steppers

Start this low pace, but intense, walking interval on a low speed, around 3.5-3.8 on your treadmill speed dial. Walk for 20 seconds. Holding the side rail, turn your body to the side and shuffle feet in a side stepping motion. Play it safe and don’t grapevine your feet, but do get low in an athletic position, almost like a squat as you shuffle. Continue the side steps for 20 seconds. You’ll feel the burn in your glutes and outer thighs, and toward the end of the workout, your calves as well. Walk forward (normally) for 20 seconds and repeat on the other side. Continue for 10-20 minutes.

2. Hill Walk-Low Run

Begin at a jog for two minutes around a 6.5-6.8 pace. At the end of the two minutes, drop the speed to a brisk walk and raise the incline to 7%. Walk for another two minutes, maintaining a pace that is quick, but does not force you to hang on to the rails as you move. Repeat the intervals, bumping up the incline by 1% each time you hill walk.

3. Hill Run

See the above hill walk and low run, but maintain the jogging speed for the entire workout. Raise the incline for only 1 minute and increase by .5% each time rather than a full percent.

4. Sprint to Jog

Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. This high interval speed should be difficult to complete toward the middle of your workout and/or during each interval. Match the length of the sprint with the recovery (1 minute for each or 2 minutes for each), then recover at 6.5 again. Repeat as many times as desired.

5. Fartlek

Once you stop laughing at the name, you’ll see how great these are. Fartlek basically refers to speed bursts and recovery. Start running at a comfortable pace, around 6.0-6.5 or higher if you are an advanced runner.  Every so often, bump up the pace or the incline until you are pushed to your limit, then drop it down to the original pace. Repeat the random intervals as many times as desired. This is the ultimate body shocker, (read: fat burn!) since your muscles never know what to expect.