Working out on the treadmill can be strenuous. These 5 hacks make indoor walking and jogging more fun.

Treadmills are a staple of every gym, but not everyone loves them. The monotony of walking or running in place makes it a “dreadmill” for some.

But there’s a good reason to use the machine, says Kaleigh Ray, an exercise physiologist and personal trainer who reviews cardio machines for Treadmill Review Guru. “I really like treadmill training as an exercise because it translates so well to activities of daily living,” she tells Yahoo Life. “Most of us need to walk regularly, and improving our walking ability makes it easier to participate in fun activities such as walks, amusement parks, concerts and more.”

As Harvard Health notes, treadmills engage key muscles—like the quadriceps, calves, glutes, and hamstrings—that improve balance and endurance. Not only are they a cardio workout, but they are also considered a weight-bearing exercise, which is important for improving bone density. While using a treadmill can put more strain on your joints than, say, sliding on an elliptical machine, treadmills provide a cushioned, consistent surface that may be safer compared to outdoor running.

Treadmills are also versatile: the speed can be adjusted to suit your needs, so you can take a slow walk or a fast sprint. Many models also have the ability to adjust the incline, allowing you to do a more intense hill workout that increases calorie burn while strengthening your lower body.

Another plus point: When the temperatures drop, you can do your outdoor runs indoors where it’s nice and warm. Would you like to try a treadmill for your winter training or do you just want to reduce the strain on the treadmill? Here’s what experts recommend to take your treadmill workout to the next level—and have a little more fun in the process.

Try the 12-3-30 method

Thanks to influencer Lauren Giraldo’s posts, this treadmill workout routine grew in popularity. To do this, set your treadmill to an incline of 12% and a speed of 5 km/h and then walk for 30 minutes.

Sounds easy? Um, think again: This exercise is surprisingly difficult, especially if you’re not holding onto the handrails of your machine, forcing you to use your core to stabilize yourself. And as a form of low-intensity steady-state cardio (or LISS), the exercise can help burn calories while working your glutes, calves, quadriceps, and hamstrings.

Ray likes this trend because even non-runners can get their hearts racing. Don’t worry if you don’t follow these numbers exactly. “Although the 3 mph speed is suitable for most athletes, beginners should feel free to go slower, while intermediate athletes should think about going faster,” says Ray.

Doing this five times a week will help you reach the Centers for Disease Control and Prevention’s recommended goal of 150 minutes of moderate exercise per week.

Do some leisurely cardio training

If you’ve ever seen someone sprinting for their life on a treadmill and thought, “This is definitely not for me,” then there’s no shame in taking a gentler approach that suits your style. Hope Zuckerbrow, a content creator on TikTok, coined the term “leisurely cardio” to refer to low-impact, relaxing exercise, like walking on a walking pad (or, er, treadmill) with a coffee in the Hand and the television in front of you.

Instead of forcing yourself to run, choose a slower pace so you can run while watching your favorite show. This also motivates you to keep going until the end credits roll, making a 30-minute or even hour-long workout feel more manageable.

Try fartlek training

“Fartlek training, which means ‘speed game,’ involves random changes in speed to keep your body guessing,” Michael Betts of UK-based TRAINFITNESS tells Yahoo Life.

Developed in the 1930s by Swedish Olympian Gösta Holmér, fartlek training aims to improve both speed and endurance by alternating between periods of fast running and slower recovery at varying intensities. For example, you might start with a light jog at 4 mph for a few minutes, then sprint at 10 mph for a minute, then recover with a walk.

Unlike high-intensity interval training, which is designed for specific intervals (running at a certain speed for 30 seconds, then resting for 15 seconds and repeating several times), fartlek training is less regimented. Simply increase the incline or speed as you see fit and reduce it again as desired.

The combination of short, high-intensity sprints and slower jogging or walking intervals can help you build your cardiovascular strength, improve your muscular endurance, and boost your calorie burn, all while making your workout fun. You can also track your mood and energy levels to gauge how hard you want to train that day.

Walk backwards – or side to side!

Who says you have to look forward on a treadmill? As Cara Dobbertin, personal trainer and physical therapist at Practionr, tells Yahoo Life, changing your orientation on a treadmill has several benefits.

“Walking backwards or sideways on the treadmill can actually be helpful for engaging different muscle groups, as long as you keep it slow,” she says. For example, walking backwards (which showed benefits for balance, walking speed, and cardiovascular disease among participants in a small 2021 study) helps strengthen the quadriceps, while walking sideways is good for training the hips.

However, there is a word of caution. “Because these movements may feel less stable, it’s a good idea to start slowly, use a low speed, and hold on to the handrail until you feel comfortable,” says Dobbertin. “These are good exercises if you’re used to the treadmill, but if you’re just starting out, it’s best to avoid them.”

Would you like to try it yourself? Start at a low speed (0.75 to 1.25 mph) and remember to hold on.

Turn your treadmill time into a concert

Taylor Swift famously sang her entire Eras Tour setlist on a treadmill to practice for her three-hour concerts. Screaming “Shake It Off” isn’t for you? You don’t have to sing along: Studies have shown that listening to music you enjoy while exercising can improve your overall performance. It can also motivate you to train longer and harder.

A fun way to incorporate music into your treadmill routine is to create playlists according to the speed of each song. TikToker Allie Bennett’s Chappell Roan playlist, for example, calls for a brisk walk or light jog at 4.2 mph for “Red Wine Supernova,” then cooling down to 2 mph for “Casual.”

One last thing: use your treadmill safely

Working out on a treadmill is an easy way to incorporate cardio into your workout, especially during the colder months when outdoor walks and runs are more demanding. Just make sure you use the machine safely. This is what Jill Becker, certified running coach and personal trainer at Life Time, recommends:

• Lightly hold the treadmill rails so as not to impair the effectiveness of your training and put unnecessary strain on your arms and shoulders.

• Direct your gaze forward to maintain good posture and prevent neck tension during exercise.

• Warm up properly and start running in a relaxed manner to avoid injury when increasing speed or intensity.

• Wear appropriate running shoes to ensure comfort and reduce the risk of injury when using the treadmill.

• Give yourself rest days and listen to your body to prevent burnout and minimize the risk of overtraining injuries.

• Stay properly hydrated during exercise to support performance and maintain general health.