By AARON DORKSEN – 3G Cardio Fitness Editor

Some people still have the misconception that you can’t get a really good workout at home on a treadmill.

Ideally, the majority of people would probably prefer to go for a walk or jog along a beautiful trail or road, but that’s obviously not always feasible. There can be issues with weather, time, convenience, safety, etc., which prevent us from being able to go outside to exercise whenever we want.

Truth be told, owning your own treadmill is a great option to have. Here are four workouts that can be done on your own treadmill that will leave you looking as fit as if you train on a mountain path:

INTERVAL TRAINING

If you normally walk for 20 minutes on the treadmill at 1.5 or 2 mph speed, change things up by walking at a faster pace for different portions of the workout. For instance, start with a 5-minute warmup, but then bump up the speed to a higher level for 3 minutes. Then go back to your lower setting for 5 minutes, followed by another bump-up interval. You’ll burn more calories that way and improve your conditioning level. Tweak the interval jumps to fit your ability level.

INCLINE TRAINING

Raise the incline on the treadmill to work out your legs in a different way. This will break up the monotony of always doing the same flat-plane workout.

Jill Coleman, M.S., A.C.S.M., who owns JillFit Physiques, told self.com that varying the incline and speed settings on the treadmill will work your muscles in different ways.

“If you’ve ever done a hill sprint, you know you’re getting a strength response when you have to activate your glutes and hamstrings even more to ascend [than you would on a flat surface],” Coleman told SELF.

The journal PLOS ONE reported the results of a study that showed when 18 men ran at 7 percent incline, they increased the activation of their glutes by 83 percent, and their quad muscles by 616 percent.

STRENGTH MOVES

At the end of your walking workout perform some strength moves while still on the treadmill.

You can do exercises such as lunges, squats and side steps, using the treadmill handles to assist with balance if necessary.

CIRCUIT TRAIN

I love this idea from SELF: make the treadmill part of a circuit workout.

“Who says you have to be on the treadmill the entire time?” SELF asked. “You can get a great cardio and strength workout by doing dumbbell and bodyweight exercises off the treadmill, and then hopping on the machine for a quick burst of cardio.”

“This is great for eliciting a more ‘breathless’ component to your workout,” Coleman said.

Select three strength exercises you want to do. To make it a full-body routine, Coleman suggested picking one lower-body exercise and two upper-body strength exercises. Then, make a 30-second sprint the fourth exercise in the circuit.

After warming up, do four rounds of the four-move circuit. Perform 12 reps of each strength exercise and tackle the 30-second sprint at the end of each round. Coleman suggested keeping a log of how long it takes to perform the entire workout. This will enable you to chart your progress and set goals to keep improving.

3G CARDIO

If you want to buy a high-end treadmill at a mid-level price point, then 3G Cardio has the models for you.

The Arizona-based company has great prices in the following award-winning models: 3G Cardio Pro Runner Treadmill ($1,899), 3G Cardio Elite Runner Treadmill ($3,399), 3G Cardio 80i Fold Flat Treadmill ($1,799) and 3G Cardio Lite Runner Treadmill ($999).

The 3G Cardio Elite and Pro Runner treadmills are commercial quality, but come at a price that won’t break the bank. They are comparable to runner’s treadmills that sell for thousands more.

NOTE: Consult a doctor or certified fitness trainer before starting any new workout program to determine if it’s right for your needs. This is especially true if you (or your family) have a history of high blood pressure or heart disease. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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