Under the worst of circumstances, your treadmill workout can be both absolutely exhausting and unbearably boring, setting you up for a daily struggle. But don’t abandon your exercise routine just yet—the benefits are too big to pass up. By getting a minimum of 150 minutes of aerobic exercise each week, you’ll more effectively manage your weight and lower your risk of a range of chronic health conditions, including Type 2 diabetes, heart disease, and even cancer—meaning you could find yourself living a longer, healthier life.
Though that payoff would be worth a little pain, fitness experts say your treadmill workout doesn’t need to be such a slog. There are, in fact, many ways to make your time on the treadmill fly by, so you can get those steps in with what feels like little effort.
RELATED: This Simple Exercise Is the Equivalent of 10,000 Steps, and It Takes Just 30 Minutes.
1. Measure time with music or strategic alarms.
Whether you’re lifting weights or walking on the treadmill, a great playlist of your favorite songs can help you glide through your workout. Ronny Garcia, CPT, a personal training manager at Blink Fitness, suggests using song lengths to mark time rather than looking at the clock.
"Make a rule to listen to the first 10 songs before you look at the time," he suggests. "This will help speed time up."
Or, you can cover up the timer on your treadmill with a towel and set an alarm on your phone.
"Counting down each second on the treadmill will only make the workout feel longer. Try to be present and enjoy the workout," recommends Kayleigh Ray, certified exercise physiologist (ACSM) and a running biomechanist at Treadmill Review Guru.
2. Take walking tours of your favorite cities.
Tired of walking on a treadmill that goes nowhere? Clever TikToker Kenzie Kerby recently suggested watching walking tours of your favorite cities on YouTube while you get your steps in.
"Every city has one (or multiple)," Kerby wrote in her video’s caption. "I’m literally in Scotland right now," she said, treading a walking pad in her pajamas.
3. Play with your pacing.
Another good way to keep your treadmill workouts interesting is by varying the pace of your stride. In fact, coach Amanda Grimm, PT, a certified running coach at We Run, says this is one of the best ways to watch time fly as you walk on the treadmill.
"You could create a speed ladder challenge by increasing the speed by 0.1mph every minute for five minutes, and then decreasing it back down," Grimm tells Best Life. "You can repeat this pattern throughout your workout, with a 5 minute easy pace cool down at the end. The frequent pace changes keep your body guessing and your mind engaged, helping to break up the monotony of a steady treadmill run."
RELATED: 6 Best Walking Workouts for Weight Loss.
4. Play music with a specific tempo.
There’s another way you can use music to your advantage while you walk. Grimm recommends playing your favorite upbeat tunes and trying to match your footfall to the beat of the music.
According to A Healthier Michigan, the tempo for a moderate-intensity walking workout is between 120 and 140 BPM. Some songs within this range are:
- "Girls Just Wanna Have Fun" by Cyndi Lauper (120 BPM)
- "Bad Romance" by Lady Gaga (120 BPM)
- "Since U Been Gone" by Kelly Clarkson (130 BPM)
- "Get the Party Started" by P!nk (130 BPM)
- "Beat It" by Michael Jackson (140 BPM)
- "Any Way You Want It" by Journey (140 BPM)
"This mindful approach creates a rhythm that can almost become meditative, helping you get into a 'zone' where time feels like it moves faster," Grimm says.
5. Try a training app.
Your workout may be a challenge, but Ray says that you don’t have to go it alone.
"There are tons of treadmill apps with guided classes, virtual workouts, and social support," she tells Best Life. "These apps can help you immerse yourself in your workout and find a community. Some of these apps are subscription-based, but many are free. I recommend starting a free trial to find the right platform for you."
According to Garage Gym Reviews, some of the best training apps for walking are Strava, Fitbit, Nike Run Club, MapMyWalk, Apple Fitness+, and Charity Miles.
6. Experiment with interval training.
The experts also recommend using interval training as a way of dividing your workout up into distinct portions. Grimm notes that most treadmills come with pre-set programs that automatically adjust the pace and incline throughout the workout.
"Using these programs is a great way to add variety by simulating different terrains and mixing up the pace...as well as varying the demands on your body,” she suggests. "By letting the machine dictate these variations, you're able to focus on your effort and form, making the time pass more quickly, and keeping the workout engaging and interesting."
Garcia says you can also do this manually if you prefer, switching things up every four to five minutes: "Not only does this more closely mimic running or walking outdoors (where the terrain isn't likely to be perfectly flat), but it will also make your workout more dynamic and interesting."
RELATED: Why Walking Only 3,867 Steps a Day Is All You Need, Science Says.
7. Compete with yourself.
Tracking your stats from one workout to the next can also help you stay motivated.
"Keep track of your distance, speed, or calories burned," Garcia suggests. "This will give you a more distinguished goal to work toward instead of counting the seconds for an hour to pass by faster. It will also give you a small sense of pride and motivation that you will want to repeat again."
8. Listen to podcasts or audiobooks.
Music isn't the only way to distract yourself when you're running or walking on a treadmill—for "steady-state efforts" like long-distance treadmill walks, she recommends listening to a podcast or audiobook or watching your favorite show, Grimm suggests.
She says this is especially helpful when you're doing a longer, steady walk and don't have to concentrate on any settings. "Anything that captures your attention and keeps you entertained will help the time fly," she adds.
9. Add affirmations.
Finally, Ray recommends reframing your negative thoughts about your workout and replacing them with affirmations.
"Remind yourself why you chose to work out today and how much further along your journey you will be for it," she says. "I’ve been injured and unable to run many times, so I like to remind myself that I don’t have to run. Instead, I get to run today, and I’m thankful for it."
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