Walking Side Steps

Treadmill Side Steps

Side Step up position

Also known as:Treadmill Side Steps




30 seconds per direction. Repeat for as many sets as possible.

Rest Period:

Walk normally on treadmill for 1 min between sets.

Main muscles worked:

Quads and Glutes.

Dreading having to take your cardio back inside soon with summer coming to an end?

I know I am and if you’re like me, running on a treadmill gets old and boring quick. Hopefully your gym has a variety of cardio machines for you to choose from so you can constantly switch it up, but maybe you like to get a sweat in at home and only have a treadmill or maybe you travel a lot (and we know those hotel gyms usually have minimal equipment).

Side Step down position

Cardio on a treadmill doesn’t have to be restricted to just running or walking long miles. Switch it up and perform some HIIT activities! What is HIIT? HIIT stands for High Intensity Interval Training. Basically the goal is to increase your heart rate and torch fat by short, intense bursts of activity.

So while you’re running or walking your miles on the treadmill add in some HIIT along with your steady state exercise to really ramp up the benefits and get more work done in a shorter time.

This week I show you guys some walking side-steps on the treadmill on an incline. The great thing about HIIT is that is can be tailored to anyone’s fitness level. Here’s an example of how to throw in these side-steps to your cardio this week.

  • Walk/run at a pace comfortable for you.

  • Pick an incline that is challenging but not too difficult to keep good form and posture.

  • Start with running/walking at either zero or a slight incline for 1 minute.

  • Increase the incline and decrease the speed.

  • Perform side-steps (side shuffles) for 30 seconds. Be sure to stay in a squat position to really target the quadriceps and glute muscles in the legs. (make sure to keep chest up).

  • Go back to your walk/run pace for 1 minute.

  • Repeat as many rounds as you can.