--- title: The Treadmill and Total Body Workout description: The treadmill is more than just a running platform. When you combine various run and walk routines with an upper body workout, you can now get a total body workout. image: https://blog.landice.com/hubfs/Total-Body-Workout2.png --- [![Landice logo with red roller and white typeface](https://blog.landice.com/hs-fs/hubfs/Landice_white-letter-logo-2023.png?width=215&height=45&name=Landice_white-letter-logo-2023.png)](https://www.landice.com)   - [Residential](https://www.landice.com/collections/residential-fitness-equipment) - [Treadmills](https://www.landice.com/collections/residential-treadmills) - [Bikes](https://www.landice.com/collections/exercise-bikes-residential) - [Elliptical](https://www.landice.com/products/e7-elliptical-landice-achieve) - [Genesis Folding Treadmill](https://www.landice.com/products/m2-genesis-treadmill) - [Clearance](https://www.landice.com/collections/clearance) - [Commercial](https://www.landice.com/collections/commercial-fitness-equipment) - [Treadmills](https://www.landice.com/collections/commercial-fitness-treadmills) - [Bikes](https://www.landice.com/collections/commercial-fitness-exercise-bikes) - [Elliptical](https://www.landice.com/products/e9-elliptical-landice-achieve) - [Rehabilitation](https://www.landice.com/collections/rehabilitation-fitness-equipment) - [Treadmills](https://www.landice.com/collections/rehabilitation-treadmills) - [Bikes](https://www.landice.com/collections/rehabilitation-exercise-bikes) - [Elliptical](https://www.landice.com/products/e9-elliptical-landice-achieve) - [Accessories](https://www.landice.com/collections/accessories) - [Blog](https://blog.landice.com/blog) [![Landice\_logo (1)](https://blog.landice.com/hs-fs/hubfs/Landice_logo%20(1).png?width=258&height=54&name=Landice_logo%20(1).png)](https://landice.com/) - [Residential](https://www.landice.com/collections/residential-fitness-equipment) - [Treadmills](https://www.landice.com/collections/residential-treadmills) - [Bikes](https://www.landice.com/collections/exercise-bikes-residential) - [Elliptical](https://www.landice.com/products/e7-elliptical-landice-achieve) - [Genesis Folding Treadmill](https://www.landice.com/products/m2-genesis-treadmill) - [Clearance](https://www.landice.com/collections/clearance) - [Commercial](https://www.landice.com/collections/commercial-fitness-equipment) - [Treadmills](https://www.landice.com/collections/commercial-fitness-treadmills) - [Bikes](https://www.landice.com/collections/commercial-fitness-exercise-bikes) - [Elliptical](https://www.landice.com/products/e9-elliptical-landice-achieve) - [Rehabilitation](https://www.landice.com/collections/rehabilitation-fitness-equipment) - [Treadmills](https://www.landice.com/collections/rehabilitation-treadmills) - [Bikes](https://www.landice.com/collections/rehabilitation-exercise-bikes) - [Elliptical](https://www.landice.com/products/e9-elliptical-landice-achieve) - [Accessories](https://www.landice.com/collections/accessories) - [Blog](https://blog.landice.com/blog) [Menu](https://blog.landice.com/blog/the-treadmill-and-total-body-workout#nav) [Home](https://landice.com)   /   [News](https://blog.landice.com/blog) # News # The Treadmill and Total Body Workout May 09, 2020 [![The Treadmill and Total Body Workout](https://blog.landice.com/hubfs/Total-Body-Workout2.png)](https://blog.landice.com/blog/the-treadmill-and-total-body-workout) While warmer weather is breaking out across the country, we know we have to be even more careful about our social distancing when we workout. Because of this, the option to workout indoors is looking like a safer way to go. While many us may ditch the treadmill for the fresh air, it may be a healthier bet to keep in shape indoors. However, trading the fresh air for doing your miles in one spot can easily make you feel like you're not getting anywhere. Treadmills actually offer many possibilities for a fun, effective workout. Your workout doesn't have to be boring. With a little bit of creativity and variety, your workout time can actually fly by and be rewarding. By combining cardio and strength, you’ll get a smart and efficient total-body workout that'll leave you feeling like you've accomplished something good. And you might even start looking forward to your next treadmill workout. # Quick Tips for Total Body Workout Here are some quick ideas on how to combine your run/walk/lift routine with your treadmill and a set of 5 pound. dumbells: ## Treadmill Warm-Up - Walk for 5 minutes at 3.5 mph with zero incline. - Run for 2 minutes at 5.0 mph with zero incline. - Walk for 2 minutes at 3.5 mph with 8% incline. - Run for 2 minutes at 6.0 mph with zero incline. - Walk for 2 minutes at 3.5 mph with 10% incline. ## treadmill and Weights - Walk for 2 minutes at 3.0 mph with zero incline and 1 minute of overhead presses (dumbells start at shoulders and then thrust upward). - Run for 2 minutes at 7.0 mph with 3% incline. - Walk for 2 minutes at 3.0 mph with 3% incline and 1 minute of bicep curls (dumbells start at hip level and then curl up on arm at a time). - Run for 2 minutes at 8.0 mph with 1% incline. - Walk for 2 minutes at 3.0 mph with 1% incline and 1 minute of bent arm side raise (hold dumbells vertically in hand by hips then raise arms forward turning dumbells horizontally). - Run for 2 minutes at 9.0 mph with 1% incline. - Walk for 2 minutes at 3.0 mph with 1% incline and 2 minutes of overhead presses. - Run for 2 minutes at 10 mph with zero incline. - Walk for 2 minutes at 3.5 mph with zero incline and 2 minutes of bicep curls. - Run for 2 minutes at 6.0 mph with zero incline. - Walk for 2 minutes at 3.0 mph with zero incline at 2 minutes of bent arm raises. ## COOL DOWN - Walk for 5 minutes at 3.0 mph with zero incline. This 40-minute workout will keep you on your toes with its interval workouts and full-body conditioning. As you master these moves, you can start to add other elements such as, resistance bands, side shuffles and some push-ups. The variety is endless! The health benefits are priceless!   Share: - [Tweet](https://twitter.com/share) ### Also in Landice Fitness Blog [![Stretching after a gym workout, a woman improves mobility and eases muscle stiffness. This practice enhances recovery and fosters long-term health with targeted post exercise care.](https://blog.landice.com/hubfs/Woman-stretching.png)](https://blog.landice.com/blog/incorporating-flexibility-and-mobility-exercises-into-your-routine) ##### [Incorporating Flexibility and Mobility Exercises into Your Routine](https://blog.landice.com/blog/incorporating-flexibility-and-mobility-exercises-into-your-routine) April 02, 2026 [View full article →](https://blog.landice.com/blog/incorporating-flexibility-and-mobility-exercises-into-your-routine) [![](https://blog.landice.com/hubfs/Landice_post_jan30.png)](https://blog.landice.com/blog/think-youre-too-old-to-exercise-think-again) ##### [Think You're Too Old to Exercise? 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All rights reserved. [Powered by Shopify](https://www.shopify.com?ref=out-of-the-sandbox) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Donna Marone", "url" : "https://blog.landice.com/blog/author/donna-marone" }, "dateModified" : "2020-05-09T14:09:36.923Z", "datePublished" : "2020-05-09T14:03:39.000Z", "headline" : "The Treadmill and Total Body Workout", "image" : [ "https://blog.landice.com/hubfs/Total-Body-Workout2.png" ], "mainEntityOfPage" : { "@id" : "https://blog.landice.com/blog/the-treadmill-and-total-body-workout", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.landice.com/hubfs/landice_logo2023.png" }, "name" : "Landice, Inc." } } ```