An 8-Minute Treadmill Workout That’s Really Fun


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Want to give this sequence a go? We tapped Luke Lombardo, senior coach at Mile High Run Club in New York City, for an eight-minute 10-20-30 style treadmill workout (plus a warm-up and cool-down). “It is the perfect way to boost your metabolism and burn fat, while having fun. We tapped Luke Lombardo, senior coach at Mile High Run Club in New York City, for an eight-minute 10-20-30 style treadmill workout (plus a warm-up and cool-down). “It. A Fat-Burning Treadmill Workout That’s Actually Fun A Fat-Burning Treadmill Workout That’s Actually Fun This treadmill routine is the opposite of boring, we promise. To kick things off, let us showcase you a simple walking workout you can do anytime, especially as a beginner: Warm-up: 5 minutes of 70% of your working speed (roughly 2-2.8 mph); Workout: A fast-paced, steady-state walk for as long as possible (ideally 3-4 mph) Cooldown: 5 minutes of 50% of your working speed (1.5-2 mph) Including the warm-up and cooldown, the workout can go from 20 minutes.

The 30-Day Treadmill Workout Challenge That’s Actually Fun Pre-Run Dynamic Stretch: Butt Kicks. While standing tall with arms at sides in running position, kick heels back one at Leg Swings. While holding on to the treadmill with left arm for stability, swing left leg to side, and then back. Try a Fat-Blasting Treadmill Workout That’s Actually Fun. April 26, 2016.

This fat blasting treadmill workout will help you get results fast in an efficient fast-paced 30 minutes. It’s fun and works your butt too! I’ve included a FREE printable copy of the workout that you can take to the gym. Here’s how it’s done: Warm up for 5 minutes with a light jog on the treadmill. Hop off and do 15 pushups.

Get back on the treadmill. Run for 1 minute. Bump up the speed by about 1 to 1.5 mph and sprint for 30 seconds. You’ll Hop off and hold a plank for 1 minute.

Pop on the treadmill and set the speed between 2.5 and 4 mph to warm up. Instead of increasing the speed to a run, continue walking but crank the incline up to 12 to 15 percent. Keep this up for anywhere between 30 and 75 minutes. Focus hard on each stride and aim to engage your rear leg muscles while keeping your torso as upright as possible. HIIT Treadmill Workout with Incline.

Hop on a treadmill. To warm up, walk slowly for 2 minutes, then walk briskly for 3 minutes. Then set your incline to 10 to 15, and follow these steps. 1. Run at an intensity that’s 70 percent of your maximum effort for 1 minute.

2. Rest, walking at an easy pace, for 30 seconds. That’s 1 round. Once your body feels warmed up, alternate between one-minute intervals of walking slowly (about 1 to 4 miles per hour) at the treadmill’s highest incline, and jogging or running (3 to 4.5 miles.

List of related literature:

Workout 2: Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

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I call this workout “fast, fun and done in 15 minutes or less,” although I will admit the fun is somewhat debatable.

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There is a version that uses an indoor treadmill.

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Results of a study of an innovative program incorporating playful simulated laughter into a moderate-intensity strength, balance, and flexibility physical activity program (LaughActive) for older adults reported significant improvements in aerobic endurance, mental health, and motivation to exercise.

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TV Challenge: Before watching TV, exercise or move for 20 seconds (jumping jacks, push-ups, jogging in place, dancing like a jester, etc.).

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If you’re bored with jogging, or have a spreading middle from sitting inside playing games, this is a great

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You can perform this workout on a treadmill, on a stationary bike, or outside on the sidewalk or a track.

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• To avoid boredom, it is recommended that an exercise prescription include more than one kind of aerobic exercise (e.g., swimming, biking, race walking, jogging, aerobic dance).

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This is the equivalent of a hill workout and is a great way to get a good cardio workout without necessarily having to walk faster.

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Aerobic bouncing is the most fun of the three.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Dear Bob and Brad, have always
    enjoyed your efforts. With your
    disgustingly overpriced BOOYAH
    stick ( a length of pipe ) you have
    managed to invert all your efforts into
    a grotesquery of outright swindling.
    Shame on you.

  • So glad my friend introduced me to you a couple of hours ago, now I’m just checking out your various YouTube videos on a Saturday night instead of binging on Netflix

  • Thank you so much for the info guys! Keep it up! I’m a combat sports athlete and triathlete, and I have gained more sound information from you gentlemen, especially in injury treatment and prevention, than from sources produced from my peers. Do you all happen to have a link to the cardiovascular study?

  • Honestly people like barstarzz…. stipke and vandym and other calisthenic athletes have been doing this stuff for years…yeah the tread mil thing is cool but the other etc. Come on…… they make it seem like this person was the first to do this lol

  • DAY 1: it was hard but i did it phew. No change. My legs hurt.
    DAY 2: It was but easier to do work out my legs still hur today but i pushed it. I ate normally. Did this work out before i go to bed. I dont see a change.
    DAY 3: It was hard my leg muscles hurt a lot but i did it. I ate normally. Did this workout before bed. I dont see change.
    DAY 4: Workout was hard yet i did it. Today i did one rep because my back hurt a bit. No change i dont eat sweets, chockolate from today. Also i dont drink sugary drinks (i can drink once a week).
    DAY 5: i did workout for 5 days with no change i did not touch sweet i did not drink sugary drinks. I do a 10 min workout in the morning to get something. If tommorow i dont see a change i give up and i will do another workout. ^_^

  • Are these recommended for ppl with sciatica bcz of a bulging disk..that is in the process of healing and has occurred 7 months ago…but the sciatic nerve still pinch often when stressed…?

  • I just love dis video it really helps it didn’t happen in a month but it show the change in a Month n m really happy to see the change in my bo, it takes tym but really works.
    Thank you Bright Side, thank you very much

  • ജീവിതത്തിൽ പെട്ടെന്നു ഒരു side തളർന്നു പോയതിനാൽ ഇനി നോർമൽ ലൈഫിലേക് മടങ്ങി വരില്ലെന്ന് കരുതിയ അമ്മയെ ന്യൂലൈഫ് ഫിസിയോതെറാപ്പി ഹോസ്പിറ്റലിലെ ചികിത്സയിലൂടെ ഭേദമാകുന്നു.. കാണുക എല്ലാവരിലേക്കും ഷെയർ ചെയ്യുക.. നിങ്ങളുടെ ഒരു ഷെയർ മറ്റൊരാളുടെ ജീവിതം തന്നെ മാറ്റിമറിച്ചേക്കാം ��������

  • Just started trying this….. unfortunately my back can’t do all #7 exercise, but I’m hoping if I practice this everyday I’ll build up the back strength to do all 7

  • Did it! Love it! Now it is such a short time, my mind says to me, “Now we can do it several times a day!” That’s the way to do it, girlie! Yeah, my self -talk goes like that!!

  • I haven’t done this in so long, I used to do this everyday and each day was easier but after been home for so long I realized I became so tired easily and start to do them again, they do definitely work, just do them atleast once a day.

  • ““Hi. We are boutique treadmill fitness studio in Santa Monica, CA ( We just want to get the word out about our new Video On Demand platform We’d love for you to try the workouts for free for a month and, if you want, provide feedback. Would you be interested? If so, please ping me up to my email [email protected] And no, no one is going to ask for a credit card or anything. We are just looking for honest feedback

  • the first exercise is more effective if you just sit there in squat or “horse riding position” flexing up and down doesnt do anything but reduce the effortless exercise into a pump exercise which has less strength gains adds bulk and requires calories.. the head of shaolin the past.. when he would choose a student their training begins with 1 exercise for 3 years.. the horse riding stance.. the ability to sit in it for a week without efforct is the highest zen.. and near immovable legs..

  • Great way of mixing it up:) Must try it! Please Subscribe back, I’m Trying to grow my channel as well.We are in this youtube game together!

  • Will that grow my muscle awkwardly..I want to become tall.There have two q.
    1.Will that grow me a awkward muscle?
    2.Will this effect my height?

  • when we were boys my dad got tired of whipping us everyday and made us do deep knee bends and burpees by the 1000s.. i was already an olmypic athlete, my brothers wer all americans,, and it ruined our knees from them..we would have much preferred to be spanked.. my poor parents..we deserved it ALL

  • I lost 2kgs in 21 days of IF, eating no junk or fried food, 20 minutes workout and drinking minimum 3 litres of water everyday.
    Height 157 cms
    Weight before IF: 63.2 kgs
    Weight after 21 days: 61.2 kgs
    Goal: 50 kgs
    Started this 4 days ago. I am doing this once a day. I am also following 18-6 IF and trying to eat healthy. However, white rice is something I can’t avoid. I have also been following few workout routines (Chloe Ting’s flat tummy video, 5 minutes HIIT, etc) which targets different areas of body (approx. 1 hr a day). I also cheat once a week. So let’s see if I can do it or not.
    Day 1 ✔️
    Day 2 ✔️
    Day 3 ✔️
    Day 4 ✔️
    Day 5 ✔️
    Day 6 ✔️
    Day 7 ✔️
    Day 8 ✔️
    Day 9 ✔️
    Day 10 ✔️
    Day 11 ✔️
    Day 12 ✔️
    Day 13 ✔️

  • How many times a week do you workout? Is it enough for you?

    You also can try this workout to make your bust more attractive

  • did he say in the morning when you’re still fresh and full of energy???. am i hearing things or what who is fresh and full of energy in the morning??and who else is scrolling through the comments while the video is playing checking if it works?

  • heh dis did not actually work:p the gym worked better. After about 4 min in da gym i lost more weight than doin dis for 30 min:/

  • Walk in the gym like….

    you using this treadmil?
    What about that one?
    That other one?
    Next to that one
    The last 3 at the end?

  • Perfect for my home office. >>> I just using for walking-not sure it would be great for running. Wonderful for light walking and getting your steps in when you cant go outside

  • Thought I would share how my stomach and waist looks…

    Waist: ). (
    Stomach: | \
    | )

    I am gonna do this till I feel satisfied with my results
    Also gonna go back to schoo in a few days (PRAY FOR ME I AM GOING TO MIDDLE SCHOOL:((D:)

  • ““Hi. We are boutique treadmill fitness studio in Santa Monica, CA ( We just want to get the word out about our new Video On Demand platform We’d love for you to try the workouts for free for a month and, if you want, provide feedback. Would you be interested? If so, please ping me up to my email [email protected] And no, no one is going to ask for a credit card or anything. We are just looking for honest feedback.

  • This exercise has worked out great, I’ll update results monthly, I’m on my 14 day, tomorrow will be the 15 day I’ve done it, and I’ll edit my results at the end of the month!

  • Clearly “ON SOMETHING”,,,,,,and besides,its sped up,,do i need to mention that? Or are there dummies out there believing hes gojng that fast,,,,

  • The first woman demonstrating push ups is only going down half way, thats cheating. Also you should mention that you need to watch your diet. No amount of exercise is going to see you slimming down if youre stuffing yourself with food

  • I’m just guessing here….. you have to use a bike, right? You can’t JOG? Because the video title mentions JOGGING. I don’t have access to a bike.
    But I love you guys’ videos!

  • Seems to mimic Marine Corps Basic training, just were made to do it…much longer periods of time so it seemed…then again was 20+ years ago.

  • All boring exercises, alternative just play squash for an hour, twice a week, making sure first you warm up and stretch, play, cool down, stretch.

  • Who thought he was gonna fall down after the 5th treadmill……?

    I mean I sure didn’t except that either ��

    And too keep going……


  • HIIT does work y’all it’s all I did every day since Quarantine started at the end of March I was at 170lbs and now I’m at 130. If you’re in a calorie deficit you’ll see results even faster!

  • Icant even finish every planks,but im doing all the planks he discuss,if i continue this, will i be able to do it better next time? ��

  • I did it for 4 weeks, 6 days a week. My arms slimmed down and look more toned. I got stronger and it helped me with the lower back pain. I will continue doing this for the next month and I will update my progress.

  • Video: “Full plank”
    Me: “Aight, i’ll try it”
    Video:”Elbow plank”
    Me: realising the whole video is planks
    Me again: “Alright, imma head out!”

  • I liked everything you said just not your lie guessing what did you lie?
    You have mentioned in the heading a 4 minute workout and just at the starting of the video you describe 5 exercises so 5 minutes

  • I have been doing it twice a day and I have lost few inches. Hard at the beginning but can do these, it is helping me lose weight ��

  • You are not building fitness during the 20 second sprints. You are building it during the 2 minute recovery periods. The normal pace but with your tank emptied. That’s when fitness levels are raised.

  • I tried this wonderful workout,
    It was really vey helpful and was very well recommended I do this workout with three other bright side workouts every day! I recommend to definitely try this workout the results that you will get from it is just awesome! You can lose one kilogram in just a month! As I tried this the first time it has been amazing bright side workouts are a shortcut to health and fitness I just loved it! Thank you fo this amazing video stay healthy, pandemic viewers where are you all at??

  • I’m convinced this person has exhausted all his fun moments in the gym and is now so bored of just working out that he had to find something more entertaining! Freak athlete for sure

  • Thoroughly enjoy your videos. However your word of advice is requested for jumping Jack and other high intensive exercise for people above the age of 40. As a lot of fitness expert discourage jumping JacKS for people over the age of 40. Waiting eagerly for your reply.

  • 1:20 Full Body Plank
    2:55 Elbow Plank
    3:52 Raised Leg Plank(R)
    4:30 Raised Leg Plank (L)
    5:32 Left-Side Plank
    6:36 Right-Side Plank
    7:36 Full Plank
    8:48 Elbow Plank

  • In all honesty there’s really not much athleticism in the video… I mean he did what a 10 second run on the treadmills (which was definitely the hardest part of it all) he did a single dragon flag, a half ass deadlift to clean to overhead shenanigan thrown press whatever he wants to call it with only 95 lbs to spider push ups again only 1 or 2 and that’s about it.

  • My routine is a bit different, but I think it accomplishes about the same thing. I do a daily 6+ mile walk, and have 8 pretty good hills spaced throughout my walk. Each hill is steep enough to leave me breathless by the time I reach the top. Then I walk back down and slowly recover. Then I do some easier walking at a 2.6 mph. I do pattern of exertion and recovery throughout my whole walk. Before each climb, I take several sips of a well balanced electrolyte drink, since I sweat profusely in the heat. My Fitbit today said I was 8 minutes in my peak zone, 44 minutes in my cardio zone and 77 minutes in my fat burning zone. My speed is not that impressive, but since I am walking 2+ hours in Georgia heat in mid July and I am 73, I think pushing any harder would be counter productive for me. But regardless of your age, try working in some hills on walks if your health allows it. They really work your core and build strength and endurance. I started out with back pain, and it is now nearly gone. I am hoping to see improvements in my blood work come September, so keep your fingers crossed for me. It is worth the effort, I would say.

  • The title: ‘4-minute workout that replaces 1 hour in the gym’
    Bright Side: It TaKeS OnLy FiVe MiNuTeS
    Me: uh-hum did I hear FIVE MINUTES����

  • Jesus Christ, the attention seeking shit fitness people will do or post to try to go viral. Everything is just so over the top like a 80s action movie. Cocaine is out of style so now overdosing on pre-workout is a thing. If you believe this guy actually works out like this on the daily then i got a bridge in Brooklyn to sell ya too, on sale now for $100,000 includes shipping and handling.