Can't stand long runs? This seven-move treadmill workout is for you

Make the most of your time in the gym and you can be done in under 40 minutes

A woman running on a treadmill
(Image credit: Future)

We think exercise should be enjoyable. So, if you find yourself mind-numbingly bored by a lengthy trudge on the treadmill, this workout is for you. By mixing running with a variety of other challenging bodyweight exercises, you can have all the benefits of a long cardio session while still getting your fitness fix and (most importantly) having fun. 

This session requires you to hop on one of the best treadmills, but that's the only piece of equipment you'll need. And, if you don't have a running machine and want to try it at home, you can run outside, use a skipping rope or even do high knees on the spot for 60 seconds as a substitute.  

This treadmill session is designed by the London Fitness Guy, a trainer famed for sharing free, accessible workouts with his 565,000 Instagram followers. It's a circuit of five bodyweight exercises, bookended by a 200 meter run on a treadmill to start and 30 seconds of walking at the end to allow you to recover. After you've finished your half-minute walk, it's time to dial up the treadmill speed and dive straight into the next round of the workout. 

The trainer challenges experienced exercisers to complete six rounds of this circuit in total, though if you're new to this style of training you can scale this back to as many or few rounds as you feel comfortable with. 

Watch the London Fitness Guy's video below to find out which bodyweight exercises await you, and mirror his technique to ensure you perform each one with good form. 

Watch London Fitness Guy's treadmill workout

This is sure to test your mettle, so if you want to add it into your fitness routine we recommend replacing one of your daily workouts rather than trying to squeeze it in alongside any existing sessions. You can always swap it for a cardio workout, like those featured in our running plan for beginners

This workout is an example of high-intensity interval training (or a HIIT workout). By combining intense bursts of activity with short rest periods it can burn calories while strengthening your heart and lungs, just like running and other forms of cardio. However, HIIT workouts are often shorter, making them a great fit for those who are short on time.

If you want to learn more about these two types of exercise, try our HIIT vs cardio feature on for size. 

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.