Treadmill workouts: Is it safe to go beyond walking or running to burn calories?

Looks like walking and running on a treadmill are things of the past! Now people are performing different exercises on it, but is it safe?
how to use the treadmill safely
Treadmill workouts are becoming common. Image courtesy: Adobe Stock
Arushi Bidhuri Published: 26 Jan 2023, 12:00 pm IST
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Sorry, but I always thought that you just have to run on a treadmill! It came to me as a shock how people can perform lunges and other exercises while they are on the treadmill. Well, I always reserved them for the floor because I can’t pull off these exercises even if I wanted to (thanks to my clumsiness!). The treadmill workout look killer, but I don’t know if it’s the safest exercise form to do.

While I would avoid it for obvious reasons, if you are still thinking about performing different treadmill exercises, this might help!

Is it safe to exercise on the treadmill?

From Hollywood to Bollywood, a slew of celebrities are seen working out on a treadmill – but not the conventional way! Some you will see running on the treadmill leaning forward, others working out while sitting on the treadmill, and whatnot.

Also Read: Heard of the 12-3-30 treadmill workout? If not, it’s time to learn this viral weight loss mantra

Is it safe to exercise on the treadmill? Image courtesy: Freepik

Celebrity fitness trainer Sohrab Khushrushahi shares that if done without proper supervision or guidance, treadmill workouts could lead to injuries. People tend to imitate their favourite celebrities, but that doesn’t always work. You should know that they are on a different fitness level as they are generally used to these exercises. They also perform these exercises under the supervision of a fitness trainer.

“I don’t think treadmills are to be blamed for any sort of injuries. It is the individual that needs to be aware of not only their own capabilities but how much they can push. So, a structured program always helps no matter who you are,” adds the fitness expert.

Also Read: 3 PRO tips from a celebrity expert to prevent injuries while exercising

Easy treadmill workouts that you can perform

If walking or running is not something you want to do on a treadmill, you should definitely try some variations. While there are plenty of exercises you can do, here are some treadmill exercises you can try (under supervision, of course, if you’re a beginner).

  • Walking and running on your toes
  • Lateral shuffle
  • Side shuffle
  • Walking plank
  • Walk backward
  • Walk uphill
  • Mix the two – Walk uphill backward
  • Treadmill push
treadmill exercise
Is it safe to exercise on the treadmill? Image courtesy: Freepik

Things to keep in mind!

Sohrab Khushrushahi recommends that you can do a bunch of different things when it comes to treadmills. You can walk, run, sprint, and shuffle! You can tempo your runs up and down, but all with safety. The key here is following your pace.
Don’t try to do too much too soon, advises the expert. While you can do a lot of work, you have to understand that you cannot go too fast too soon.

“You first need to be able to walk, walk quickly, jog, run, then sprint, and then take it from there. So instead of just following someone, maybe understand your own capabilities and move from there,” concludes the fitness expert.


Keep an idea of your risk of weight-related issues.

Check BMI

Make sure you taking precautions and doing treadmill variations under the supervision of a fitness coach.

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About the Author

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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